Week 63 of Coaching Rubis

In week 63 of Coaching Rubis I had Canadian Reid Coolsaet as my coach

Sunday May 17, 2015:
16 mile long run

Monday May 18, 2015:
AM: 5 miles/ PM: 10 miles

Tuesday May 19, 2015:
AM: 4 miles/ PM: 3 mile warm up, 10 min/8 min/6 min/4 min/2 min, 2 min rest in between each rep, 2mile cool down

Wednesday May 20, 2015:
AM: 5 miles/ PM: 8 miles, 8 x 100 strides, 100 jog recovery, 1 mile easy

Thursday May 21, 2015:
AM: 6 miles/ PM: 10 miles

Friday May 22, 2015:
AM: 4 miles/ PM: 3 mile warm up, 8 x 600 (600 repeats: run the 400 @ 10k pace & last 200 at 1500 pace)/200 rest, 3 mile cool down

Saturday May 23, 2015:
6 miles & core exercise

Week 62 of Coaching Rubis

Week 62 of Coaching Rubis I had NY/NJ runner Mike Rutt

Sunday May 10, 2015:
16 mile long run

Monday May 11, 2015:
AM: 5 miles/ PM: 8 miles

Tuesday May 12, 2015:
AM: 4 miles/ PM: 2 mile warm up, 15 min tempo, 2 min rest, 6 x 400 @ 5k pace, 2 min rest, 10 min tempo, 3 mile cool down

Wednesday May 13, 2015:
12 mile run

Thursday May 14, 2015:
8 mile pre meet with 4 x 200 strides

Friday May 15, 2015:
AM: 3 mile shake out/ PM: 3 mile warm up, 5k race, 3 mile cool up

Saturday May 16, 2015:
AM: 8 miles/ PM: 5 miles

Week 61 of Coaching Rubis

During Week 61 of Coaching Rubis I had Chris Gowell as my coach

Sunday May 3, 2015:

15 mile long run

Monday May 4, 2015:

AM: 7 miles/ PM: 5 miles

Tuesday May 5, 2015:

AM: 5 miles/ PM: 2 mile warm up, 4 sets of 3 min @ 10k pace/ 2 min @ 5k pace/ 1 min @ mile pace with 90 sec recovery between all reps 3 mile cool down 

Wednesday May 6, 2015:

12 miles easy

Thursday May 7, 2015:

8 miles pre meet with 4 x 200 strides

Friday May 8, 2015:

AM: 3 mile shake out/ PM: 3 mile warm up, 5k race, 3 mile cool down

Saturday Mat 9, 2015:

AM: 8 miles/ PM: 5 miles 

Week 60 of Coaching Rubis

In Week 60 I had my Waukesha Home Boy & Pro Distance Runner Erik Sowinski as my coach


Sunday - 16 mile long run
Monday - AM : 8 miles PM : 5 miles
Tuesday - 3 mile warmup, 6 sets of 5 min hard, 2 min easy, 3 mile cooldown, core
Wednesday - AM : 8 miles PM : 5 miles
Thursday - 3 mile warmup, 6 x 1k @ 5k race pace with 3 min recovery then 4x200m
at mile race pace with 2 min recovery , 3 mile cooldown
Friday - 7 mile pre meet run, 4 x 100m strides
Saturday - AM : 2 mile shakeout run, PM : 3 mile warmup, Steeple RACE, 5 mile cooldown

Week 59 of Coaching Rubis

During Week 59 I had OTC Elite's Tyler Mulder as my coach


Sunday: 15 miles
Monday: AM: 8 miles/ PM: 4 miles
Tuesday: AM: 4 mile shake out/ PM: 3 mile warm up, 4x800m at 10k race pace
with 2 minute recovery. Then 3x100 strides fast.
Wednesday: AM: 10 miles/ PM: 4 miles
Thrusday: 6 miles & 4x 100 strides
Friday: AM: 2 mile shake out run/ PM: 3 mile warm up, 10k race, 3 mile cool down
Saturday: 12 miles

Week 58 of Coaching Rubis

In week 58 of Coaching Rubis I had Head Women's Coach at Iowa State Andrea McDonough as my coach


Sunday: recovery long run 12 miles  
Monday: another recovery run am/8miles pm/4miles
Tuesday: no workout (recover off 10k) am/8miles pm/4miles
wednesday: recovery am/ 10miles pm/4miles
Thursday: am/4mile shake-out pm/track session  2 sets of (200,600,400, 200) with
2min recovery between all and 4 min between sets.  Workout @ 3k race pace.
Friday: am/5mile pm/5mile plus easy strides
Saturday: am/ shake-out 2miles pm/ RACE!

Week 57 of Coaching Rubis

I had Pro Distance Runner and Former Oregon Duck AJ Acosta as my coach

Sunday: 17 miles

Monday: Recovery run AM/PM. Cap longer run at 60min, with shorter run no more than 35min.

Tuesday: AM (4M Shakeout) PM: Descending Quarters (2 sets of 4x400. Start at 5k pace and work down. numbers 7-8 should be close to mile pace) Rest is 200m walk/jog between intervals, and rest is 400m between sets (ie 400m walk/jog between intervals 4 and 5)

Wednesday: Medium LR (recovery run) 70% of normal LR Mileage. Take it easy today

Thursday: 3x [1min/2min/3min] Fartlek. Rest is 1min jog @ training run pace.

Friday: PreMeet! (35-40min run followed by 2x400. 1 @ 10k pace, 1 @ 5k pace with 3min between)

Saturday: Race.

Week 56 of Coaching Rubis

In week 56 of Coaching Rubis I had the great 10K Pro Distance runner Molly Huddle as my coach


Sunday: 15 miles
Monday- am:7 miles recovery
               Pm: 4 miles recovery
Tuesday-am:10 miles
               Pm: 4 miles and 6 strides
Wednesday-  am: 6 mile tempo on road at marathon pace (3 mi warmup and cooldown)
                     Pm: easy 3
Thursday- am: 8 easy
                  Pm: 4
Friday- am: 10 miles
             Pm: off
Saturday- am: 8x1k with 2:30 rest (2 mi warmup and cooldown) at 5 k pace
                 Pm: 4 easy

Week 55 of Coaching Rubis

During Week 55 of Coaching Rubis I had Iowa State Distance Coach Will Palmer

SUNDAY - 14mi

14mi Long Run (steady...not hard) + 6-8 x 100m Strides

MONDAY - 13mi

am - 4mi

pm - 9mi

TUESDAY - 10-11mi

am - 2-3mi shakeout

pm Workout (flats if you like working out in something like that)

3mi warmup

2 x 800m @ 10k pace [rec = 3min]

2 x 400m @  5k pace [rec = 2min]

4 x 200m @ 3k pace [rec = 2min]

3mi warmdown

WEDNESDAY - 10mi

am or pm - 10mi

THURSDAY - 10mi

am - 4mi

pm - 5mi run / 4-5 x "feel good" 200m (5k pace --> 3k pace) *in spikes* [rec = 2min] / 1mi warmdown

FRIDAY - 7-9mi

am - 5-6mi easy

pm - 2-3mi light shakeout jog

SATURDAY - 13-14mi

am - 10km race (3mi warmup / 3mi warmdown) = 10mi

pm - 3-4mi shakeout

Week 54 of Coaching Rubis

In week 54 of Coaching Rubis I had Pro Distance Runner Tommy Schmitz as my coach


Sunday- 18 miles


Monday – 2 runs but after second I’d like you to end with 10x100m with 60 rest.  Doesn’t have to be exactly 100m but just get it in

Tuesday – Easy 4-5 in the morning and then in the afternoon come back with 4 sets of 800/200 with 2 min b/t reps, 3:30 b/t sets. 800m at 5k pace and 200 at mile pace  …. Foundation Training or Yoga with 20 minutes of foam rolling

Wednesday – Just get out the door for a medium long run.  Abs after

Thursday – 2 Runs with 10x10 second hills after second one.  90 second rest btw reps

Friday- AM 5 miles/afternoon I want you to do what I call an “Ipod Run”  If you have an ipod with headphones I want you to crank up some tunes and go for a hard run.  This run should be at the hard end of your normal from the start and then just progressively faster until the last mile or two you are pretty much running as hard as you can.  Don’t worry about the exact pace.  Just run hard and jam to the music.   A good strong aerobic effort is what we’re looking for! Get that aerobic system fired and cranking.


Saturday- AM 7 miles/ PM 7 miles

Week 53 of Coaching Rubis

In week 53 of Coaching Rubis I Pro Distance Runner Chris Derrick as my coach


Sunday, March 8th: 15 mile long run
Monday, March 9th: AM: 6 miles, strides. PM: 6 miles and 10 minutes of ab exercises.
Tuesday, March 9th: 8 mile progression run. Our goal is to drop 5 seconds a mile down until the last mile is at your "true" tempo pace (5k pace + 30 seconds). So if your 5k pace is 6:30, then ideally you would run 7:35, 7:30, 7:25, 7:20, 7:15, 7:10, 7:05, 7:00. But that's just an example- adjust it for your individual fitness. The goal here is to have most of the run be fairly relaxed and then just have the last 2-3 miles sting a little bit.
Wednesday, March 10th: AM: 7 miles, PM: 7 miles. Get in 10 minutes of abs after one of the runs.
Thursday, March 11th: 10 miles, 6x150 building up to top speed by the end of each one. Make sure you get in few stretches or drills beforehand.
Friday, March 12th: We're going to get in some 5k specific work. I want you to do 2 sets of 8x400 with a 100 meter jog between reps and a 5 minute rest between sets. I want most of the 400's to be at 5k pace, but feel free to start out a little slower and finish a little faster. 100 meters is not a very long recovery so this should sting a bit. Focus on the finding a good rhythm.
Saturday, March 13th: 10 miles EASY

Week 52 of Coaching Rubis

In week 52 of Coaching Rubis I had Pro Steeplechaser Evan Jager as my coach


Sunday: 15 mile long run.
Monday: Double- 10miles and 5 miles. 15 miles total
Tuesday: 3mile warm up w/ some stretches/drils and 3-6 strides. Workout: 4 mile tempo at 1:45/lap (7min/mile=28min for 4miles). Take a 6-8min jog for recovery and then do 8x400 w/ 90sec rest (97, 95, 87, 85, 97, 95, 87, 85). 2 mile cool down. 11 miles total
Wednesday: Double- 8 miles and 5 miles. 13 miles total
Thursday: 3 mile warm up with some stretches/drills and 3-6 strides. Workout: 12x 300 w/ 90sec rest (#’s 1-3 at 71sec, #’s 4-6 at 69sec, #’s 7-9 at 67sec, #’s 10-12 at 65sec). 2 mile cool down.
Try to get in a 5 mile run on Thursday either before or after your workout depending on when you like to workout. 12 miles total
Friday: Pre Meet- 5miles easy and then some stretches/drills and 3-6strides.
Saturday: RACEDAY- 3 mile warm up with some stretches/drills and 3-6 strides. 3k Race. 2 mile cool down. 7 miles total

Week 51 of Coaching Rubis

In week 51 of Coaching Rubis I had an Aussie as my coach, Lissy Duncan

Feb 22: 16 mile long run

Monday 23: AM- 5 miles/ PM- 10 miles

Tuesday 24: AM- 4 miles PM- 2 mile tempo, 6x200m, 1 mile tempo

Wednesday 25: 9 mile run

Thursday 26: Gershler fartlek:

30sec hard, 90sec easy, 

30sec hard, 75 sec easy, 

30sec hard, 60 sec easy, 

30sec hard, 45 sec easy, 

30sec hard, 30 sec easy, 

30sec hard, 15 sec easy, 

30sec hard. x 2 sets if racing, x3 sets if not racing

Friday 27: 3-4 mile jog and strides (you can do this whether you race or not)

Saturday 28: Race day! Or if not racing, 2 mile tempo, 6x1 minute hills, 2 mile tempo

Week 50 of Coaching Rubis

In Week 50 of Coaching Rubis I had the coach of the Pro Group Northern Arizona Elite Ben Rosario

Sunday: 16 mile long run

Monday: AM- 5 miles | PM- 10 miles

Tuesday: AM- 5 miles + drills and strides | PM- 10 miles

Wednesday: AM 3 miles | PM The Lumberjack!! 4 x 400 in 1:37 with 1 minute rest (2 minutes after the fourth one). 10 minute Tempo Run at 6:40 pace. 2 minutes rest. 4 x 400 in 1:35 with 1 minute rest (2 minutes after the fourth one). 10 minute Tempo Run at 6:32 pace. 2 minutes rest. 4 x 400 in 1:33 with 1 minute rest.  * Do a 2 mile warmup beforehand and a 2 mile cooldown afterward.

Thursday: AM- 4 miles/ PM- 8 miles

Friday: AM 3 miles easy | PM 3 miles easy + drills and strides

Saturday: 3k at Eastbay Indoor Track Invite at UW Stevens Point

Week 49 of Coaching Rubis

I had Northern Arizona University Distance Coach Eric Heins as my coach


February 8 - Easy Long Run - 16 Miles
February 9 - AM - 5Mile Run, PM - 8-10Mile Run with 6x100m Strides after
February 10 - AM - AM 5Mile Run, PM - 8-10Mile Run
February 11 - 12x400 starting every 3min. First 4 should be at 5k pace,
next 4 should be at 3k pace, last 4 should be at Mile pace
February 12 - AM - 5Mile Run, PM - 8-10Mile Run with 6x100m Strides after
February 13 - 5-6 Miles Easy with 3-4 x 200m at 5k race pace, 3min in
between them
February 14 - 5k, 3k at UW PLatteville

Week 48 of Coaching Rubis

In week 48 of Coaching Rubis I had Elliott Heath as my coach


Sunday 2/1: 15 mi. Long Run.  Last 4 miles, progress each mile to get 10 to 15
seconds faster than the previous mile.

Monday 2/2: A.M. 12 miles easy training run (preferably on soft surface)
     P.M. 3 miles easy followed by 6X100m building strides with 100m jog rest. 
These strides should gradually build for the first 80 meters and the last 20
meters should be about 85% of your max speed.  Finish with 20 minutes of   
core/planks

Tuesday 2/3: 3 mile warm up.  Strides and drills and whatever you need to be
fully warmed up
On an 800-1000m loop (preferably hilly), do a loop followed by 10 push-ups
and 10 sit-ups and then go straight into the next loop.  Running pace on the
loop should be hard tempo effort.  Do as many loops as you can in 30 minutes. 
Whenever you reach 30 minutes, finish the loop you are on.
3 mile cool down.
     

Wednesday 2/4: A.M. 8 miles easy.
   P.M. 6 miles moderate-easy (15 seconds faster per mile than easy training
run)
   Finish with 6x150m strides on the track (last 50m of each stride should
be as fast as you can go while maintaining form.  Walk back recovery. 20 minutes
of core/planks

Thursday 2/5: A.M. 3 mile shake-out.
P.M. 3 mile warm up.  Strides and drills and whatever you need to be fully
warmed up
3X(4X400).  Take a lap jog (about 3 min. rest between sets)
1st set (5k race pace with 60 seconds rest between each 400)
2nd set (3k race pace with 75 seconds rest between each 400)
3rd set (1500 race pace with 90 seconds between each 400)
2-3 miles cool down
      

Friday 2/6: 7 mi. easy run with strides and drills at the end

Saturday 2/7: RACE DAY. I would just stick to your normal warm-up routine for
today. If you are looking for some direction, this is what I might do for a
raceday routine:
- 15 min easy shakeout 4 hours before race. 
- Starting 1 hour before the race, do 15 min easy jog.
- Come back for bathroom, drills and stretching.
- 25-30 min before race go out for 5 min. race-prep run. (1:00 easy, 45 sec @
tempo pace, 45 sec easy, 30 @ 3k race pace, 30 sec easy, 15 second sprint)
- That should get you back with 15-20 min to get your spikes on and do a couple
more strides

After the race as a part of your cool-down do a mile of stride 100m, jog 100m.

Week 47 of Coaching Rubis

During Week 47 I had Chico State Distance Coach Gary Towne as my coach


Sunday:  15 mile Long Run

Monday: AM: 4 mile easy run, PM: 8 mile run finishing @ track. 6 X 200m @ 15-800 paces with 200 easy between.. 2 laps easy following= 10miles total in PM

Tuesday: AM: 4 mile easy run,

PM:   2 X 2mi, 1 X Mile repeats @ Lactate Threshold Pace (This pace would be roughly your 5k pace per mile+ 20 seconds). So if your 5k pace is 6:15 per mile, then your LT pace might be @ 6:35ish per mile. For the final mile of this workout try to cut the pace down with each lap. Maybe LT pace first lap, 10k the second, 5k the third, and a touch faster the fourth. 2.5 min rests between intervals.

Wed: AM 4  miles, PM 10 miles with 4 X 100m strides after.

Thurs:  PM: 4 X (800 jog 100m, 300) with lap jogs between sets. This workout explained. 800m @ 5k-ish pace, jog 100m, 300m @ 15ish pace.. Then jog a lap. Repeat 3 more times for 4 sets total.

Friday: AM: Easy 3-5mi shake out run w/ 4 X 100m strides to follow.

Saturday: 3mi warm up finishing @ a decent pace for the final mile.  Approximately 30 min before the race we usually do 2 X 200-300m long strides @ 1500-3k intensity with 1 min standing between. Whether or not you try the long strides is totally up to you because I don’t want to throw you too much out of your normal pre-race routine.  We do long strides before to get the lungs/legs dialed in and warmed up. We then do some quicker 100m strides in the 10 min leading up to the start of the race.