If you are able to perform the VO2MAX workouts on a True Form please do so to help prepare for Regionals. This cycle will run through the 3rd week of Regionals and will focus on developing speed at shorter distances. If you do not hafe a True Form, then perform these on a track.
Please post your results to the comments.
For pacing information make sure you refer back to the blog post I 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 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
Two sets of:
400 Meter Sprint
Rest 3 minutes
200 Meter Sprint
Rest 2 minutes
100 Meter Sprint
Rest 1 minute
Followed by 400 Meter Sprint sprint all out effort. Record your time.
Intermediate
Three sets of:
400 Meter Sprint
Rest 3 minutes
200 Meter Sprint
Rest 2 minutes
100 Meter Sprint
Rest 1 minute
Followed by 400 Meter Sprint sprint all out effort. Record your time.
Advanced
Two sets of:
400 Meter Sprint
Rest 3 minutes
200 Meter Sprint
Rest 2 minutes
100 Meter Sprint
Rest 1 minute
Followed by 400 Meter Sprint sprint all out effort. Record your time.
D.
Cool Down
Easy 2 minute jog
10 minutes of static stretching (focus on Hamstrings, Quads, 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 Shuffle 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
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
Four sets of:
Run x 5 Minutes @ a fast pace
Rest x 3 minutes
Run these close to your mile pace
Intermediate
Five sets of:
Run x 5 Minutes @ a fast pace
Rest x 3 minutes
Run these close to your mile pace
Advanced
Six sets of:
Run x 5 Minutes @ a fast pace
Rest x 3 minutes
Run these close to your mile pace
D.
Cool Down
5 minute jog
10 minutes of static stretching (Focus on SMR your Feet, Calves, Achilles and Adductors)
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 Mechanics Drills:
Two sets of:
Falling Into Wall Drills x 10 each leg
Jump Rope with Forward Movement Drill
Followed by…
Three sets of:
45 second sprint @ 60%
15 second rest
C.
Beginner/Intermediate/Advanced
For times:
Run 400 meters
Rest 60 seconds
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters
Goal is to maintain your mile pace for the 400, 800 and 1200 and see if you can stay within 90% or better on your 1600.
D.
Cool Down
400 meter jog
15 Minutes of Static Stretching (Focus on Low Back, Hips, Shoulders, IT Band)
https://youtu.be/OGjeJ4jUlcE
Warm Up To Prevent Shin Splints
Shin splints are a common problem experienced by runners. Follow this warm-up to help prevent shin splints from happening.