I've been looking at the 10k/marathon outline on the asics aggies page. I think I pretty much have it, but have a few questions.
Sun: Easier long run (20-25% of weekly mileage). 14-16 miles. Pretty simple although "easier" is a little vague.
Mo - Maintenance run -- How long? How hard? Based on the way the terminology is used on the other pages on the site, I think the answer is 40-60 minutes at 75-80% 5K effort. The chart only goes to 19:30 for 5K (they don't imagine someone as slow as me -- not even the women), but extrapolating, I think 8:20 - 8:40 is about the right pace. Intuitively, I did 5.3 at 8:30 pace on Monday, so I guess my intuition was "right."
Tu - 3 x 3 hill reps. The explanation from another page is pretty good on the workout. I did it this morning and liked it. I wondered how much warmup and cooldown I should be doing though. I've been doing workouts Benji Durden style in the past with pretty a long warmup up/cooldown (30 min wup + 30 min cdn). I'm guessing Rubio expects a little shorter warmup/cdn? Maybe 15 & 15 and then get the extra mileage with the "optional" 20-40 min pm run. Today I did the long warmup/cdn and a 30-minute pm run, so maybe that was too much. I wasn't sure I'd get to run this afternoon though and once I had a chance, I didn't want to give it up.
We - longer hilly run easy to medium effort. I'm not sure whether easy to medium is 70 (recovery effort) to 75 or 75 to 80. The mileage says 12-15% of the week, so for 70 miles, that would be 8.5 to 10.5. I was going to do one hill loop at work, which is 9 miles. Running to work would work also -- 10.5 miles. Unfortunately my ride home got a new job, so running to work isn't as easy as it used to be. I've taken the bus home a number of times but it's kind of a pain (~80 minutes versus a 30-minute car ride).
Th - 30-40 min easy or recovery or day off. Easy enough. I guess the "or" means that easy and recovery are different pace. Easy = 75%?
Fri: "10-12 x 1k’s at MP or 6-8 miles at 80%. Optional second run of 20-40 min easy. Can substitute race for workout if desired. Races during this stage should be CONTROLLED!" When it says "substitute race" does that mean a Friday race or a Saturday race? If Saturday, I guess this just becomes Saturday's maintenance run?
Sat: Maintenance run. Optional second run of 20-40 min easy.
Well, I think I've over-thought that now.