Welcome to Week 1 of the Invictus Endurance Program.
Session One
VO2MAX Workout
A.
Make sure you take a good 15-20 Minutes to warm up.
This should include an 800M jog plus 5-10 Minutes on Dynamic Range of Motion Exercises.
Include 3-4 Striders – this is where you pick up your speed over the course of 100M that by the last 20M you ought to be going at about 85-90% speed.
B.
Complete 10 sets:
100M Sprint – about 85-90% effort, not all out
300M easy jog for your recovery
Total Distance – 3000M
Start with 100M sprint, jog around the track the remainder 300M so you are recovered and then repeat. Ideally all your 100M times are within 1-2s of each other. It’s important you don’t sprint all out on the first one, otherwise that might not be a pace you can maintain.
It is crucial that you warm up properly before doing this workout; if you do not you are more likely to set yourself up for an injury, specially with this shorter distance/high intensity.
Please report your times to the comments below!
Session Two
Aerobic Threshold Workout
5 Minutes on (moderate intensity)
3 minutes at an easy pace
3 minutes on
3 minutes at an easy pace
2 minutes at fast pace
2 minutes at easy pace
3 minutes on at moderate intensity
3 minutes easy
60s at fast pace
2 minutes at easy pace
Please post the total distance you covered for this workout. If you don’t have a watch that tracks distance than I recommend doing this on a track, so that you can have a better idea of how far you went.
Session Three
Lactate Threshold
1-Mile Time Trial
A.
Take 15-20 Minutes to warm up properly.
This should include at least 800M jog then about 5-10 minutes of dynamic stretching to get your running muscles primed to do some work.
Then…
Run 400M at your ideal pace for your Mile TT – if your goal is a 6:00 minute mile, than I want you to run 400m at 1:30 so you can get an idea for this pace.
Rest 2 minutes
Then…
Run 800M at your ideal pace for your Mile TT.
Rest 3-5 minutes based on how you feel.
B.
1-Mile Time Trial – all out effort here, we will use this as a benchmark for this first 7 weeks of your running.
Rest 3 minutes.
C.
Run 800M at your Mile TT goal pace
Rest 2 minutes
D.
Run 400M at your Mile TT goal pace
2 laps easy jog cool down and mandatory 10 minutes of stretching
Please report your times to the comments below!
quick question because I wasn’t understanding. The 3 sessions are meant to be done between Monday and Sunday correct?
Yes Jake – did you receive the welcome email that outlines the program and explains how/when to integrate it into your training?
Session 1 21-24 seconds
Session 3 mile time 8:49
Great job Rebecca.
Please tell me you didn’t do these on the same day though?
I did Session 1 on Monday and Session 3 on Wednesday
Awesome! Looking forward to following your progress.
Did Session 1 with splits between 13-15 seconds. Did session 3 (which was a bear!) with mile time of 7:47. I’m going to start with 2 per week increase capacity first as suggested. It was great; thanks Coach Nuno!
Smart thinking to do 2 per week, let’s check back in about 2-3 weeks to see how you are adjusting, then we can potentially start adding the 3rd session.
Session3 Lactate Threshold.
1 Mi trial 6:10.
Legs were not working today.
You are not the first one to say that.
If possible, when we re-test it, try to do it when your legs aren’t so beat up.
Lactate Threshold test 1 mile run – 5:53
That’s a really solid time!
Looking forward to seeing your improvement for when we re-test it.
I have not tested the mile run for some time now, at least not on a track. I have run them fairly often at my affiliate, but the course is more of a cross country layout with a good uphill grade the first 800. Previous to a lower back injury 2 years ago I had timed it on 3 occasions over a 8 month period. My times then were 5:52, 5:48, and 6:07. In several areas I am finding I am getting back to pre-injury levels.
Pretty solid times. Let’s see what happens when we re-test it.
Did the TT. Legs def beat after yesterday. Got 6:49. Felt horrible.
Sounds like there is room for improvement.
If possible, when we re-test it, try to do it when your legs aren’t so beat up.
Definitely an area I need work on as a former power sport athlete Did the Lactate Threshold session today, my 3rd session of the week. I drastically overestimated my ability, wanted to run a sub 7 min mile, A. Warm Up 3 Rounds of front/side leg swings X 10 each leg, High knees and Butt kickers 3 X 20 yards. 400m @ Mile TT- 1:44 (Goal) 1:31 (Actual) 800m @ Mile TT- 3:27 (Goal) 3:27 (Actual) B. 1 Mile TT- 6:57 (Goal) 7:44 (Actual) C. 800m @ Mile TT- 3:27 (Goal) 3:36 (Actual) D. 400m @ Mile TT- 1:44 (Goal)… Read more »
Do you know your splits per lap by any chance? I would be curious to see where the drop off happened.
I do not, but Lactate threshold has always been a huge issue for me, even back when I was doing Opex, I always struggled with workouts that stressed that. Just from knowing myself I can say with pretty much 100% certainty I had a good past through out the first 800 and really fell off the back end in the 3rd and 4th laps
When we re-test it, let’s see if we can get lap splits.
Doing this kind of training will most certainly help you in this area.
Did Session2 today, with Competition in the morning. 4.7km total distance.
I’ll hit the 1 mile trial tomorrow morning.
Nice to have people to run with – makes it easier than having to do it alone!
Session 2 – 3.4 miles
Nice job Andrew – did you get a chance to do the Mile Time Trial?
Session 1 – Monday Morning held 16-17 secs for the 10 sets(Vo2 Max)
Session 2 – Wed morning – Total of 3.5 miles(Aerobic Threshold)
Enjoyed both. I do the Masters programming in the afternoon and that gives me 6-7 hours between workouts. I am interested to see how I respond energy wise with the added running.
Great job Art.
When are you planning to do the 1 Mile Time Trial?
I’ll do it on Saturday. I’m interested to see how I do. Haven’t tested it on a track for some time.
Nice Art!
Could you give more details about how to do the 3-4 Striders you want us to include in our warm up? Any Youtube link?
Looking forward to getting started 😉
For the striders – the goal is to include them in your warm up before you start the core part of the running program. Its easiest if you have 100M measured – track or somewhere else. Begin running at about 50% speed for the first 20M, then speed up to 60% for your next 20M, then 70% for the next 20M, 80% for the next 20M, and finally 85-90% for the last 20M. Take anywhere from 30-60s in between your striders, so that you can recover and be ready to do another one. We don’t have a video of it… Read more »
Finished session 1 Monday in the AM, did Comp blog in the PM. Did consistent 16’s, still getting back from a heel injury during Murph.
Felt okay, did Session 2’s Aerobic training at 5 am using a distance watch, covered 4.2 Km.
Well done Jason.
Looking forward to seeing what you do in the 1 Mile Time Trial – the upcoming running cycle will be based off this and we will re-test it the week of the Games.
Session1 (VO2MAX) done after daily competition training.
Had to run outside the box, my ten sets of 100m went from 14″ to 15″.
Nicely done Alessandro.
Ideally, you want to have at least 3 hours to recover from your previous training session before hitting these. I know todays competition there wasn’t conditioning so it may not have been impacted by it.
How much rest did you take between the sets?
Hi Nuno, I took 2 hours of full rest with stretching and mobility. Yesterday I had a very strict schedule and I couldn’t wait longer. Ideally I’m going to perform Endurance early in the morning before going to work and the Competition in late afternoon.
Great job!
Hello. How the sessions work? Do I do just prioritize one, is it three sessions at different times a day or just one after the other after some rest between sessions?
Thanks and success to everybody.
These are 3 separate running sessions for you to complete during the week when it fits your schedule best. It could look something like this – Monday – this running session will focus on building your aerobic threshold. These running sessions will be moderate intensity to help you develop fuel efficiency, get your body accustomed to running and build your aerobic endurance. Wednesday – this running session that will focus on VO2MAX output, think short intervals with long rest periods and higher intensities. Saturday or Sunday – this running session will be higher in volume where you will cover longer… Read more »
Thanks. Also received an email with the same details. Thanks again.
Welcome to week 1 once again.
Please don’t hesitate to ask questions.
If you have to prioritize these sessions, I would suggest making sure you get your 1 Mile Time Trial done. Your upcoming sessions will be based off this, and we will re-test it in about 7 weeks.
Hello. How the sessions work? Do I do just prioritize one, is it three sessions at different times a day or just one after the other after some rest between sessions?
Thanks