Week 64 of Coaching Rubis

This week I had Canadian Distance Runner Rob Watson


Sunday May 24, 2015:
18 miles


Monday May 25, 2015:
AM: 6 miles/ PM: 6 miles with 8 x 100 strides


Tuesday May 26, 2015:
AM: 6 miles/ PM: 3 mile warm up,  10 x 3 mins ( 1 min jog rest), first 3 @ smooth tempo pace, next 3 @ 10k effort, 3 @ 5k effort, 2 mile cool down


Wednesday May 27, 2015:
AM: 5 miles/ PM: 9 miles with core


Thursday May 28, 2015:
13 miles


Friday May 29, 2015:
3 mile warm up, ladder workout: 800, 12, 1600, 200, 1600, 1200, 800 (400 meter slow jog rest), 3 mile cool down


Saturday May 30, 2015:
AM: 6 miles/ PM: 6 miles