In week 54 of Coaching Rubis I had Pro Distance Runner Tommy Schmitz as my coach
Sunday- 18 miles
Monday – 2 runs but after second I’d like you to end with 10x100m with 60 rest. Doesn’t have to be exactly 100m but just get it in
Tuesday – Easy 4-5 in the morning and then in the afternoon come back with 4 sets of 800/200 with 2 min b/t reps, 3:30 b/t sets. 800m at 5k pace and 200 at mile pace …. Foundation Training or Yoga with 20 minutes of foam rolling
Wednesday – Just get out the door for a medium long run. Abs after
Thursday – 2 Runs with 10x10 second hills after second one. 90 second rest btw reps
Friday- AM 5 miles/afternoon I want you to do what I call an “Ipod Run” If you have an ipod with headphones I want you to crank up some tunes and go for a hard run. This run should be at the hard end of your normal from the start and then just progressively faster until the last mile or two you are pretty much running as hard as you can. Don’t worry about the exact pace. Just run hard and jam to the music. A good strong aerobic effort is what we’re looking for! Get that aerobic system fired and cranking.
Saturday- AM 7 miles/ PM 7 miles
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