Week 55 of Coaching Rubis

During Week 55 of Coaching Rubis I had Iowa State Distance Coach Will Palmer

SUNDAY - 14mi

14mi Long Run (steady...not hard) + 6-8 x 100m Strides

MONDAY - 13mi

am - 4mi

pm - 9mi

TUESDAY - 10-11mi

am - 2-3mi shakeout

pm Workout (flats if you like working out in something like that)

3mi warmup

2 x 800m @ 10k pace [rec = 3min]

2 x 400m @  5k pace [rec = 2min]

4 x 200m @ 3k pace [rec = 2min]

3mi warmdown

WEDNESDAY - 10mi

am or pm - 10mi

THURSDAY - 10mi

am - 4mi

pm - 5mi run / 4-5 x "feel good" 200m (5k pace --> 3k pace) *in spikes* [rec = 2min] / 1mi warmdown

FRIDAY - 7-9mi

am - 5-6mi easy

pm - 2-3mi light shakeout jog

SATURDAY - 13-14mi

am - 10km race (3mi warmup / 3mi warmdown) = 10mi

pm - 3-4mi shakeout