Week 67 of Coaching Rubis

This week I had Former Missouri Distance Runner Sam Agnew as my coach


Sunday June 14, 2015:
19 mile long run at a medium effort (not necicarily hard but faster than jogging)

Monday June 15, 2015:

A.M- 8 mile run at an easy pace.

P.M- 6.5 mile run at an easy pace with 6x80m strides with walk back recovery. 

Tuesday June 16, 2015: 

AM

WARMUP: 2mile warmup, drills (A,b, and C skips) 6x80m easy warm up strides. 

WORKOUT: 5x1mile at tempo on the track with 2minutes recovery. Then full recovery after the 5th mile and then do 5x30m full out sprints with 3min recovery. 

COOLDOWN: 2 miles

PM: 5 miles easy

Wednesday June 17, 2015: 

AM: 8miles easy

PM: 6.5 miles easy with 6x80m strides.

Thursday June 18, 2015: 

AM 

WARMUP: 2mile warmup with drills and 6 easy strides. 

Track workout: 

(1600m at tempo, 1000m at 5km pace, 800m at 3000m pace) x3 with 2min rest between intervals and 400m jog between sets. 

COOLDOWN: 2mile jog

PM: 4 miles easy

Friday June 19, 2015:

3miles easy 

Saturday June 20, 2015: 

AM:WARMUP:2mile warmup with drills and 6 easy strides 

WORKOUT: 12x3min hard/ 2min easy at 5/10km pace. This is a kenyan style fartlek so just make sure you are tired by the end but not completely spent. Work on changing gears. 

COOLDOWN: 2mile jog.

PM: 5miles easy