Make sure you do your Mile Time Trial as your first session or highest priority session of the day so we get some accurate data. The next cycle will focus on shorter distances and running on the True Form in order to prepare for Regionals.
Please post your results to the comments.
For pacing information make sure you refer back to the blog post IÂ wrote.
Post your videos to social media using #InvictusEndurance
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
Run 400 meters @ 50%
Stretch x 2 minutes
Run 400 meters @ 60%
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips x 20 meters
B.
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Foot Tapping x 20 per leg
Followed by…
Three sets of:
100 Meter Striders – increasing speed each 20 meters until you reach approximately 85-90%
C.
Beginner & Intermediate
Two sets of:
400 Meter Sprint @ your mile pace
Rest 30 seconds
800 Meter Sprint @ your mile pace
Rest 60 seconds
4000 Meter Sprint @ your mile pace
Rest 2 Minutes
Advanced
Three sets of:
400 Meter Sprint @ your mile pace
Rest 30 seconds
800 Meter Sprint @ your mile pace
Rest 60 seconds
4000 Meter Sprint @ your mile pace
Rest 2 Minutes
D.
Cool Down
400 Meter Jog
15 Minutes of stretching (Focus on hips, achilles and SMR bottom of your feet)
Session Two
Aerobic Threshold Workout
A.
Warm-up
Jog x 3 minutes @ 50-60%
Followed by…
Two sets of:
Perfect Stretch x 10 meters
Lateral Lunges x 10 meters
Tuck Jumps x 10 reps
B.
Running Mechanics Drills
Two sets of:
Falling Into Wall Drills x 10 each leg
Jump Rope with Forward Movement Drill
Followed by…
Two sets of:
20 second sprint @ 60% effort
Rest 30 seconds
20 second sprint @ 70% effort
Rest 30 seconds
20 second sprint @ 80% effort
C.
Beginner and Intermediate
Two sets of:
Run 4 minutes @ moderate pace
Jog x 1 minute
Run 3 minutes @ moderate pace
Jog x 1 minute
Advanced
Three sets of:
Run 4 minutes @ moderate pace
Jog x 1 minute
Run 3 minutes @ moderate pace
Jog x 1 minute
D.
Cool Down
2 Minute Jog
15 Minutes of Static Stretching
Session Three
Lactate Threshold
A.
Warm-Up:
Run x 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.
1-Mile TT – Bench mark
This is a re-test opportunity from when we did this at the beginning of the year. All out effort. Post your results to comments.
D.
Cool Down
5 Minute Jog
10 Minutes of Static Stretching (Focus on Shoulders, Quads, IT Band and Shins)
https://youtu.be/Vcfa_BgZDLE
Couch and Double Pigeon
This is a great stretch after you finish your running sessions to help keep your hips open. The first thing you might need to do is pad up your knee with a towel or something soft. Bring your knee down to the ground and the ankle/foot as close as possible to the wall or rack and the opposite leg into a runner’s lunge. From here you can lean forward and feel the stretch in the hips, if you lean back you will feel the stretch in your quads. The more flexible you are, the closer you can have your knee to the rack/wall. The opposite holds true; the less flexible you are, the more likely you will have to have your knee further away from the rack/wall. Spend about 2-3 minutes per side everyday.
For the double pigeon stretch, bring your heel on top of your knee and the opposite knee under the other heel. If you have really tight hips this stretch is going to be very challenging. If you are very flexible then you can add to this stretch by leaning forward and leaning towards both sides for some time (60 seconds suggested)