Session One
VO2MAX Workout
A.
Warm Up
5 Minute Jog, then…
2 sets of:
High Knees – 20M
Butt Kicks – 20M
Leg Swings:
Lateral x 10 each direction
Parallel x 10 each leg
B.
Every 3 Minutes for 8 sets complete:
200M Sprint
If it takes you 45s to complete the 200M then you will have 2:15s of rest. Keep these at a moderate pace – about 80-85% effort. These are not all out efforts.
Don’t stress about your times/pace; just enjoy this workout. We will get back to running hard and hitting specific paces next week.
Please post your times to comments.
Session Two
Aerobic Threshold Workout
A.
Warm Up
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 a 30 Minute Run @ a moderate pace.
C.
Cool Down
2 laps easy jog cool down and mandatory 10 minutes of stretching.
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.
Complete 3 sets of the following:
Carioca – 20M
Skipping for Height – 20M
Skipping for Distance – 20M
Backward skipping – 20M
Then…
Jog the curve, sprint the straight away, jog the curve, sprint the straight away. Do 2 laps this way. If you don’t have a track available, jog for 45s, sprint for 20s x 4
B.
Complete the following:
1.5 Mile Repeats x 2
Rest as needed between these. You can use a track or a loop to do this distance.
Don’t stress about your times/pace; just enjoy this workout. We will get back to running hard and hitting specific paces next week.
https://www.youtube.com/watch?v=AkIykW6txxg
Change of Support (Posture) Drill: Back Against the Wall
As we continue to focus on your ideal position, we are now going to use the wall to assists us in finding and maintaining the Figure 4 position. We want you to do this drill with your heels about 1-2 inches away from the wall, with your back to the wall. Establish your ideal position from here and now we want you to change support from one foot to the other. Having our backs to the wall prevents us from kicking the leg back (think butt kick) and this will be pertinent for when we are running. We want you stay as close as possible to the ideal position; if your foot is behind the hip joint you are slightly out of position, from there you will have to engage your hip flexors to pull the trail leg back to the ideal position.
Session 3
1.) 11:25 2.) 23:11
Session 2
3.36 miles (8:50/mile)
Session 1
1.) :35 2.) :35 3.) :34 4.) :34
5.) :34 6.) :34 7.) :35 8.) :33
These are some pretty solid times.
Thank you
Question: Just signed up for this program… How do you suggest incorporating these sessions into an existing training schedule, such as, Invictus Masters?
Hey David,
I would suggest starting with 2 of the running sessions just to see how you manage the volume. I would say add the running in on Tuesday and Saturday, depending on your schedule or Wednesday and Saturday. That will give you enough time to recover between sessions and still have 2 full recovery days.
Perfect. Thank you!
I would also add that you want at least 3 hours of rest in between sessions so you can get the most out of them. Make sure you are fueling in between and getting some rest. You don’t want to be doing back to back sessions where you won’t get the benefit from the training.