November 28 – December 4, 2016 – Endurance Program

Post your videos to social media using #InvictusEndurance

To help you with pace and percentages here is an easy way to find your numbers:

Formula: P + (P x (1 – E)) = G
P = fastest time for the distance. Convert to seconds.
E = Desired effort level in decimal form (90% = .90)
G = Goal time in seconds
Example: 90% of 10k TT Pace
So, if my fastest 10k is 48 minutes and my desired effort is 90% then my goal time should be:
2,880 + (2,880 x .10) = G
3,168 seconds= 52.8 minute 10K

Your pace will vary based on the workout and the rest intervals. If you ever have any questions about the stimulus/pace we are looking to get from each session please ask.

Pace Zones –
< 5:30 minute mile pace – 1:20 per lap
< 6-minute mile pace – 1:30 per lap
< 7-minute mile pace – 1:45 per lap
< 8-minute mile pace – 2:00 per lap
< 9-minute mile pace – 2:15 per lap
< 10-minute mile pace – 2:30 per lap

Session One
VO2MAX Workout
A.
Warm Up
Two sets of:
200 Meter Run
200 Meter Jog

Followed by…

Two sets of:
Samson Stretch x 10 each leg
Duck Walk x 20 meters
Bear Crawl x 20 meters
Speed Skaters x 10 each side
Broad Jumps x 10 reps

B.
Running Mechanic Drills
Two sets of:
Change of Position Drill (from one foot to another) x 20 each side
Hands Behind Back Drill x 20 meters
Pulling in Place x 20 each leg

Followed by…
50 meter sprint @ 50% effort
Rest 30 seconds
100 meter sprint @ 60% effort
Rest 30 seconds
50 meter sprint @ 70% effort
Rest 30 seconds
100 meter sprint @ 80% effort

C.
Every 4 minutes, complete:
400 Meter Sprint

Beginner: Two sets at 80% of your mile time trial, then a 400 meter all out effort, followed by one last 400 meter at 80% for a total of 4 x 400 meters.
Intermediate: Three sets at 80% of your mile time trial, then a 400 meter all out effort, followed by one last 400 meter at 80% for a total of 5×400 meters.
Advanced: Four sets at 80% of your mile time trial, then a 400 meter all out effort, followed by one last 400 meter at 80% for a total of 6 x 400 meters.

Post your 400 meter times to comments.

D.
Cool down:
Jog x 10 minutes
Static Stretching x 10 minutes (Focus on Hamstrings, Quads and Hips)

Session Two
Aerobic Threshold Workout
A.
Warm-Up
Run 3 minutes @ 50-60%

Followed by…

Two sets of:
A/B/C Skips x 20 meters each
Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg

B.
Running Mechanic Drills
Two sets of:
Ball of Foot Hopping Drill
Partner Falling Drill
Carioca Drill x 20 meters

Followed by…

30 seconds of running (60-70%)
30 seconds of jogging
30 seconds of running (70-80%)
30 seconds of jogging
30 seconds of running (80-90%)
30 seconds of jogging

C.
For completion:
Run x 8 minutes
Jog x 2 minutes

Beginner: Three sets
Intermediate: Four sets
Advanced: Five sets

Maintain your 10k goal pace and post to comments.

D.
Cool Down:
Jog x 5 minutes
Static Stretching x 15 minutes (Calves, Bottoms of your feet, Lower back)

Session Three
Lactate Threshold
A.
Warm Up
400 Meter Jog

Followed by…
A skips x 10 meters
A skips (backwards) x 10 meters
B skips x 10 meters
B skips (backwards) x 10 meters
C skips x 10 meters
C skips (backwards) x 10 meters
High Knees (laterally) x 10 meters each direction

B.
Running Mechanic Drills
Two sets of:
Charlie’s Angels Drills
Falling Into Wall Drills x 10 each leg
Jump Rope with Forward Movement Drill

Followed by…

30 second sprint @ 50% effort
Rest 30 seconds
30 second sprint @ 60% effort
Rest 30 seconds
30 second sprint @ 70% effort
Rest 30s seconds
30 second sprint @ 80% effort

C.
For completion:
Mile Repeats (1600 meters – 4 laps)
Rest 2 minutes

Beginner: Three sets at your goal pace for your 10k
Intermediation: Four sets at your goal pace for your 10k
Advanced: Five sets at your goal pace for your 10k

Post your times to comments.

D.
Cool down:
Jog x 800 meters
Static Stretching x 10 minutes (focus on Achilles, Hips, IT Band)

https://www.youtube.com/watch?v=dxfXqndqR2Q

Hands Behind Back Drill
This drill focuses on maintaining midline stability. You will start with your hands behind your back and your arms straight. Run about 20 meters with your arms behind your back and notice the side to side movement. You want to keep your hands as close to your back as possible the entire time without bending the elbows. Run another 20 meters but this time engaging your midline so you can contrast this to when you didn’t have your midline engaged. The goal is to minimize swaying from side to side and not allow your hands to bounce off your back, which generally means you are pushing off the ground.