Week 53 of Coaching Rubis

In week 53 of Coaching Rubis I Pro Distance Runner Chris Derrick as my coach


Sunday, March 8th: 15 mile long run
Monday, March 9th: AM: 6 miles, strides. PM: 6 miles and 10 minutes of ab exercises.
Tuesday, March 9th: 8 mile progression run. Our goal is to drop 5 seconds a mile down until the last mile is at your "true" tempo pace (5k pace + 30 seconds). So if your 5k pace is 6:30, then ideally you would run 7:35, 7:30, 7:25, 7:20, 7:15, 7:10, 7:05, 7:00. But that's just an example- adjust it for your individual fitness. The goal here is to have most of the run be fairly relaxed and then just have the last 2-3 miles sting a little bit.
Wednesday, March 10th: AM: 7 miles, PM: 7 miles. Get in 10 minutes of abs after one of the runs.
Thursday, March 11th: 10 miles, 6x150 building up to top speed by the end of each one. Make sure you get in few stretches or drills beforehand.
Friday, March 12th: We're going to get in some 5k specific work. I want you to do 2 sets of 8x400 with a 100 meter jog between reps and a 5 minute rest between sets. I want most of the 400's to be at 5k pace, but feel free to start out a little slower and finish a little faster. 100 meters is not a very long recovery so this should sting a bit. Focus on the finding a good rhythm.
Saturday, March 13th: 10 miles EASY