Week 76 of Coaching Rubis

This week I had British Distance Running Coach James Thie




Sunday August 16, 2015:
16 miles




Monday August 17, 2015:
AM: 6 miles/ PM: 6 miles Kenyan progess run




Tuesday August 18, 2015:
AM: 6 miles/ PM: 2 mile warm up, 2 x 2 miles @ 10k, then 1 mile @ 5k pace with 1 min float between, 2 mile col down




Wednesday August 19, 2015:
AM: 8 miles/ PM: 2 mile warm up, 10 x 100 hills, 2 mile cool down




Thursday, August 20, 2015:
AM: 5 miles/ PM: 5 miles




Friday August 21, 2015:
AM: 6 miles/ PM: 2 mile warm up, 12 x 75 sec hills with 1:45 jog down recovery, 2 mile cool down




Saturday August 22, 2015:
AM: 6 miles/ PM: 6 miles