Week 52 of Coaching Rubis

In week 52 of Coaching Rubis I had Pro Steeplechaser Evan Jager as my coach


Sunday: 15 mile long run.
Monday: Double- 10miles and 5 miles. 15 miles total
Tuesday: 3mile warm up w/ some stretches/drils and 3-6 strides. Workout: 4 mile tempo at 1:45/lap (7min/mile=28min for 4miles). Take a 6-8min jog for recovery and then do 8x400 w/ 90sec rest (97, 95, 87, 85, 97, 95, 87, 85). 2 mile cool down. 11 miles total
Wednesday: Double- 8 miles and 5 miles. 13 miles total
Thursday: 3 mile warm up with some stretches/drills and 3-6 strides. Workout: 12x 300 w/ 90sec rest (#’s 1-3 at 71sec, #’s 4-6 at 69sec, #’s 7-9 at 67sec, #’s 10-12 at 65sec). 2 mile cool down.
Try to get in a 5 mile run on Thursday either before or after your workout depending on when you like to workout. 12 miles total
Friday: Pre Meet- 5miles easy and then some stretches/drills and 3-6strides.
Saturday: RACEDAY- 3 mile warm up with some stretches/drills and 3-6 strides. 3k Race. 2 mile cool down. 7 miles total