Week 72 of Coaching Rubis

This week of Coaching Rubis training I had OSU's Head Coach Dave Smith as my coach


Sunday July 19, 2015:
15 miles


Monday July 20, 2015:
AM: 10 miles/PM: 5 miles & 6-8 x 100 strides


Tuesday July 21, 2015:
30 min warm up, 3 miles @ 6:35-6:40 pace, rest 3 min, 2 miles @ 6:30-6:35, 2 min rest, 1 mile @ 6:25-6:30 pace, 1 min rest, 800 @ 6:10-6:15 pace, 20 min cool down


Wednesday July 22, 2015:
13 miles


Thursday, July 23, 2015:
AM: 5 miles/ PM: 5 miles then 10 x 200 @ mile pace with 200 jog in between


Friday July 24, 2015:
8 miles


Saturday July 18, 2015:
10 miles with 18 minutes of fartlek surges in the middle.