Week 73 of Coaching Rubis

This week I had Purdue Distance Runner Matt McClintock as my coach


Sunday July 26, 2015:
16 miles


Monday July 27, 2015:
AM: 5 miles/ PM: 10 miles with 10 x 100 strides


Tuesday July 28, 2015:
30 min warm up, fartlek ( 2 x 90 sec, 4 x 60 sec, 4 x 45 sec, 4 x 30 sec, 4 x 15 sec, rest equal to previous rep), 6 miles for volume as a cool down


Wednesday July 29, 2015:
AM: 4 miles/ PM: 8 miles with 6 x 100 strides


Thursday, July 30, 2015:
3 mile warm up, track workout: (1 x 600 @ 5k pace, rest 400, 5 x 250 @ 5k pace, rest 150, 200 @ 5k pace with picking-up last 50 meters), 4 mile cool down


Friday July 31, 2015:
6 miles with 4 x 100 strides


Saturday August 1, 2015:
Titan 5k: 20 warm up, race, cool down 6 miles