This is week 4 of the Open now and hopefully you’ve found a goood way to fit these into your weekly training. My suggestion is to try to get in one of these workouts on Tuesday or Wednesday and another one on Saturday or Sunday, if possible.
Please post your results to the comments.
For pacing information make sure you refer back to the blog post IÂ wrote.
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Make sure to use #InvictusEndurance when you post videos to social media and for feedback on form email me directly: nuno@crossfitinvictus.com
Session One
VO2MAX Workout
A.
Warm-up:
400 meter run @ 50% pace
Followed by…
Two sets of:
Forward Lunges x 10 reps
Reverse Lunges x 10 reps
Lateral Lunges x 10 reps
High Kicks x 10 reps (leg straight)
One Leg Jumps x 10 reps
B.
Running Mechanics Drills:
Two sets of:
Foot Tapping x 20 reps per leg
Falling Into Wall Drills x 10 reps per leg
Followed by…
Three sets of suicide sprints – increasing your intensity with each one. Run out 10 meters out and back, 20 meters out and back, 30 meters out and back, 40 meters out and back and finally 50 meters out and back.
Perform the first one at about 60% max effort, the second one at 70% max effort and the final one at 80% max effort.
C.
Beginner
Two sets of:
400 Meter Sprint
400 Meter Jog
300 Meter Sprint
400 Meter Jog
200 Meter Sprint
400 Meter Jog
Intermediate
Three sets of:
400 Meter Sprint
400 Meter Jog
300 Meter Sprint
400 Meter Jog
200 Meter Sprint
400 Meter Jog
Advanced
Four sets of:
400 Meter Sprint
400 Meter Jog
300 Meter Sprint
400 Meter Jog
200 Meter Sprint
400 Meter Jog
D.
Cool Down
15 Minutes of static stretching (Focus on Hamstrings, Hips, IT Band)
Session Two
Aerobic Threshold Workout
A.
Warm Up:
Two sets of:
200 Meter Run
200 Meter Jog
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 Mechanics Drills :
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Charlie’s Angels Drills
Jump Rope Drill
Followed by…
Jog the curve, sprint the straightaway, jog the curve, sprint the straightaway. Do two laps this way.
If you don’t have a track available, jog for 45 seconds, sprint for 20 seconds for four sets.
C.
Beginner
Two sets of:
Run 1000 Meters @ your 1 Mile Pace
Rest 2 Minutes
Intermediate
Three sets of:
Run 1000 Meters @ your 1 Mile Pace
Rest 2 Minutes
Advanced
Four sets of:
Run 1000 Meters @ your 1 Mile Pace
Rest 2 Minutes
D.
Cool Down
400 Meter jog
10 Minutes of static stretching (Focus on Calves, Achilles, SMR bottoms of feet)
Session Three
Lactate Threshold
A.
Warm-Up:
Run 800 meters @ 60%
Followed by…
Two sets of:
Perfect Stretch x 20 meters
Reverse Lunges x 20 meters
A/B/C Skips each x 20 meters
B.
Running Mechanics Drills
Two sets of:
Maintaining Ideal Position (Posture Drill)
Ball of Foot Hopping 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 30 seconds
30 second sprint @ 80% effort
C.
Beginner
1600 Meter Run
Rest 2 Minutes
800 Meter Run
Rest 2 Minutes
400 Meter Run
Intermediate
1600 Meter Run
Rest 2 Minutes
1000 Meter Run
Rest 2 Minutes
800 Meter Run
Rest 2 Minutes
400 Meter Run
Advanced
Two sets of:
1600 Meter Run
Rest 2 Minutes
1000 Meter Run
Rest 2 Minutes
800 Meter Run
Rest 2 Minutes
400 Meter Run
D.
Cool Down
15 Minutes of static stretching (Focus on Low Back, Hips, Shoulders)
https://www.youtube.com/watch?v=UK8DoPmMXXo
IT Band Stretch
This stretch is meant to be performed after your runs. Sometimes we’ve seen athletes develop a case of IT Band Syndrome if they’ve added more volume too quickly and the best way to get rid of this is by stretching.
You can target the IT Band by stretching standing up: cross one leg over the other, take that same arm overhead and reach up and hold for 2 minutes. To use the band to facilitate the IT band stretch, wrap it around the bottom of your foot, lay down on the ground face up and bring that leg across your body. Keep both shoulders on the ground and hold both legs straight with one across your body. You should feel the stretch all the way from the glutes down to your knee. Hold this stretch for 2 minutes per side after your run.