Week 50 of Coaching Rubis

In Week 50 of Coaching Rubis I had the coach of the Pro Group Northern Arizona Elite Ben Rosario

Sunday: 16 mile long run

Monday: AM- 5 miles | PM- 10 miles

Tuesday: AM- 5 miles + drills and strides | PM- 10 miles

Wednesday: AM 3 miles | PM The Lumberjack!! 4 x 400 in 1:37 with 1 minute rest (2 minutes after the fourth one). 10 minute Tempo Run at 6:40 pace. 2 minutes rest. 4 x 400 in 1:35 with 1 minute rest (2 minutes after the fourth one). 10 minute Tempo Run at 6:32 pace. 2 minutes rest. 4 x 400 in 1:33 with 1 minute rest.  * Do a 2 mile warmup beforehand and a 2 mile cooldown afterward.

Thursday: AM- 4 miles/ PM- 8 miles

Friday: AM 3 miles easy | PM 3 miles easy + drills and strides

Saturday: 3k at Eastbay Indoor Track Invite at UW Stevens Point