June 27 – July 3, 2016 – Invictus Endurance Program

Session One
VO2MAX Workout

A.
Make sure you take a good 15-20 Minutes to warm up.

This could include an 800M jog and 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 8 sets of the following running intervals:
45 seconds on
3:15 minutes off

The 45s of work should be about 95% effort – if you go all out, you may not recover fully. Report the distance covered – ideally it doesn’t change more than 10M.

If you don’t have a watch that keeps distance please do this on a track so we can have accurate distances for your work intervals. During the 3:15 off, you can walk or stand in place and stretch a little bit, no jogging though – I want you to be fully recovered before the next running interval.

Record distance covered per interval and total distance as well. Post distances to comments.

Session Two
Aerobic Threshold Workout

A.
This warmup can be a little bit shorter since you are not sprinting, but take at least 10 minutes to do so.

This could include 400M jog, then 5 minutes of dynamic range of motion and a 4 x 50M Sprints at a moderate/fast pace.

B.
Complete 4 sets of –
5 Minutes on (moderate pace) about 20-30s slower than your mile PR pace
5 Minutes easy jog
Report distance covered for each

Your pace is going to be slower than your 1 Mile TT – about 20-30s slower. If you run a 6 minute mile, then I want you to run these working intervals at 6:20-6:30 pace and see if you can maintain it for the 4 working sets.

During the easy jog, this should give you a chance to fully recover so that you can maintain your pace during the running portions.

Post distance covered to comments please.

Session Three
Lactate Threshold

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.

B.
Complete 5 sets of the following –
1000M at your 1 Mile TT pace
Rest 1 Minute
200M – FAST
Rest 2 Minutes before starting the next set.

Total Distance – 6000M

Your 1000M should not be any faster than your 1 Mile TT pace. If you run a 6 Minute Mile – then your 1000M is going to be around 3:45. Your chance to go faster will come in the 200M – you won’t have too much time to recover after the 1000M, but it should be sufficient for you to run the 200M faster than your Mile TT pace. The 200M should be about 5s faster than your Mile TT. For the 6 Minute Miler these should be sub 40.

2 laps easy jog cool down and mandatory 10 minutes of stretching

Post your 1000M and 200M times to comments please.

Proper Running Position

In this video, we cover the ideal running position: head stacked over your shoulders, shoulders over the hips, and hips over the ankles. We want the arms at your side with a bend at the elbow at 90 degrees. Make sure your hands are nice and relaxed (as if you were holding an egg or potato chip) so you are not clinching. You want to make sure your feet are relaxed as well; not pointed forward or back, just hanging so the heel is directly under the hip joint if you were looking at your athlete from profile. One last thing you want to look for is making sure your support leg (leg that’s in contact with the ground) is slightly bent at the knee so you retain muscle elasticity.