Week 71 of Coaching Rubis

This week I had Former Syracuse Distance Runner Andrew Palmer:


Sunday July 12, 2015:
18 miles with middle 6 at a very steady effort


Monday July 13, 2015:
10 miles


Tuesday July 14, 2015:
AM: 5 miles/ PM: 12 mile track workout: 3 mile warm up, 1600-1200-800-400 @ 5k pace, 4 x 200 @ mile pace, rest is a tempo mile in between each one @ marathon pace, 3 mile cool down


Wednesday July 15, 2015:
10 miles


Thursday, July 16, 2015:
AM: 5 miles/ PM: 12 miles


Friday July17, 2015:
AM: 5 miles/ PM: 12 mile track workout: 3 mile warm up, workout is a broken tempo, 12 min, 3 min rest, 10 min, 2 min rest, 8 min, 1 min rest, 6 min, 3 mile cool down


Saturday July 18, 2015:
6 miles easy