Week 51 of Coaching Rubis

In week 51 of Coaching Rubis I had an Aussie as my coach, Lissy Duncan

Feb 22: 16 mile long run

Monday 23: AM- 5 miles/ PM- 10 miles

Tuesday 24: AM- 4 miles PM- 2 mile tempo, 6x200m, 1 mile tempo

Wednesday 25: 9 mile run

Thursday 26: Gershler fartlek:

30sec hard, 90sec easy, 

30sec hard, 75 sec easy, 

30sec hard, 60 sec easy, 

30sec hard, 45 sec easy, 

30sec hard, 30 sec easy, 

30sec hard, 15 sec easy, 

30sec hard. x 2 sets if racing, x3 sets if not racing

Friday 27: 3-4 mile jog and strides (you can do this whether you race or not)

Saturday 28: Race day! Or if not racing, 2 mile tempo, 6x1 minute hills, 2 mile tempo