Week 69 of Coaching Rubis

This week of Coaching Rubis I had Former U of Texas Distance Runner Craig Lutz as my coach


Sunday June 28, 2015:
18 miles


Monday June 29, 2015:
AM: 4 miles/ PM: 9 miles, 4 x 30 sec. with 30 sec rest


Tuesday June 30, 2015:
2 mile warm up, 16 x 400 in sets of 4. First two sets are 2-3 slower than goal race pace 7 second sets are 1 sec faster or matching your goal pace, rest between each 400 & between each set is 200 jog, 2 mile cool down


Wednesday July 1, 2015:
12 miles


Thursday, July 2, 2015:
11 miles


Friday July 3, 2015:
AM: 3 mile shakeout/ PM: 2 mile warm up, 2k @ 10k pace, 1600 @ 8k pace, 1k @ 5k pace, 800 @ 3k pace, 2 x 400 fast, 2 x 200 fast, 2 mile cool down


Saturday July 4, 2015:
11 miles with 4 x 100 strides