Week 77 of Coaching Rubis

This week I had U of Wisconsin Assisant Coach Gavin Kennedy


Sunday August 23, 2015:
AM: 9 miles/ PM: 5 miles


Monday August 24, 2015:
16 miles


Tuesday August 25, 2015:
AM: 9 miles/ PM: 5 miles


Wednesday August 26, 2015:
2 mile warm up, 2 miles @ 10k with 3 min jog rest, then 8 x 400 @ 10k pace with 30 sec jog recovery, 2 mile cool down


Thursday, August 27, 2015:
AM: 11 miles/ PM: 5 miles


Friday August 28, 2015:
11 miles


Saturday August 29, 2015:
2 mile warm up, 10 mile tempo at 7 min mile pace, 2 mile cool down