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
Monday, September 28, 2015
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
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
Week 75 of Coaching Rubis
This week I had volunteer U of Oregon coach Kimber Mottox
Sunday August 9, 2015:
17 miles
Monday August 10, 2015:
AM: 4 miles/ PM: 8 miles
Tuesday August 11, 2015:
AM: 4 miles/ PM: 3 mile warm up, 10 x 1k @ 15 secs per mile faster than tempo pace with 1 min rest, 3 mile cool down
Wednesday August 12, 2015:
12 miles
Thursday, August 13, 2015:
9 miles & 8 x 10 sec hill sprints
Friday August 14, 2015:
AM: 4 miles/ PM: 3 miles warm up, 2 sets of 1600, 1200, 800, 400 with lap easy jog between each first set at 10k, 5k, 3k, 800 pace & second set each interval a little faster than the first set, 3 mile cool down
Saturday August 15, 2015:
10 miles
Sunday August 9, 2015:
17 miles
Monday August 10, 2015:
AM: 4 miles/ PM: 8 miles
Tuesday August 11, 2015:
AM: 4 miles/ PM: 3 mile warm up, 10 x 1k @ 15 secs per mile faster than tempo pace with 1 min rest, 3 mile cool down
Wednesday August 12, 2015:
12 miles
Thursday, August 13, 2015:
9 miles & 8 x 10 sec hill sprints
Friday August 14, 2015:
AM: 4 miles/ PM: 3 miles warm up, 2 sets of 1600, 1200, 800, 400 with lap easy jog between each first set at 10k, 5k, 3k, 800 pace & second set each interval a little faster than the first set, 3 mile cool down
Saturday August 15, 2015:
10 miles
Week 74 of Coaching Rubis
This week I had U of Virginia's Head Coach Pete Watson
Sunday August 2, 2015:
18 miles
Monday August 3, 2015:
AM: 8 miles/ PM: 4 miles
Tuesday August 4, 2015:
2 mile warm up, 3 x 1 mile @ 10k pace & 400 jog/ jog 800 meters then 10 x 500 @ 5k with 100 jog
Wednesday August 5, 2015:
AM: 8 miles/ PM: 4 miles
Thursday, August 6, 2015:
14 miles (starting easy then last 8 at 20 sec slower then tempo pace)
Friday August 7, 2015:
12 mile
Saturday August 8, 2015:
6 miles plus 2 miles of sprint straight jog curves. 8 miles all together
Sunday August 2, 2015:
18 miles
Monday August 3, 2015:
AM: 8 miles/ PM: 4 miles
Tuesday August 4, 2015:
2 mile warm up, 3 x 1 mile @ 10k pace & 400 jog/ jog 800 meters then 10 x 500 @ 5k with 100 jog
Wednesday August 5, 2015:
AM: 8 miles/ PM: 4 miles
Thursday, August 6, 2015:
14 miles (starting easy then last 8 at 20 sec slower then tempo pace)
Friday August 7, 2015:
12 mile
Saturday August 8, 2015:
6 miles plus 2 miles of sprint straight jog curves. 8 miles all together
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
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
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.
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.
Week 71 of Coaching Rubis
This week I had Former Syracuse Distance Runner Andrew Palmer:
Sunday July 12, 2015:
18 miles with middle 6 at a very steady effort
Monday July 13, 2015:
10 miles
Tuesday July 14, 2015:
AM: 5 miles/ PM: 12 mile track workout: 3 mile warm up, 1600-1200-800-400 @ 5k pace, 4 x 200 @ mile pace, rest is a tempo mile in between each one @ marathon pace, 3 mile cool down
Wednesday July 15, 2015:
10 miles
Thursday, July 16, 2015:
AM: 5 miles/ PM: 12 miles
Friday July17, 2015:
AM: 5 miles/ PM: 12 mile track workout: 3 mile warm up, workout is a broken tempo, 12 min, 3 min rest, 10 min, 2 min rest, 8 min, 1 min rest, 6 min, 3 mile cool down
Saturday July 18, 2015:
6 miles easy
Sunday July 12, 2015:
18 miles with middle 6 at a very steady effort
Monday July 13, 2015:
10 miles
Tuesday July 14, 2015:
AM: 5 miles/ PM: 12 mile track workout: 3 mile warm up, 1600-1200-800-400 @ 5k pace, 4 x 200 @ mile pace, rest is a tempo mile in between each one @ marathon pace, 3 mile cool down
Wednesday July 15, 2015:
10 miles
Thursday, July 16, 2015:
AM: 5 miles/ PM: 12 miles
Friday July17, 2015:
AM: 5 miles/ PM: 12 mile track workout: 3 mile warm up, workout is a broken tempo, 12 min, 3 min rest, 10 min, 2 min rest, 8 min, 1 min rest, 6 min, 3 mile cool down
Saturday July 18, 2015:
6 miles easy
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