This is the last week of our transition month. Next monday, July 3rd our 12 week cycle will start to prep you for a 1/2 marathon. You can check out the focus of the next cycle here.
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
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
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
A strider is where you increase your speed approximately every 20 meters until you reach approximately 85-90%
Cool Down
400 Meter Jog
Followed by 10-15 minutes of static stretching
Session One
VO2 Max
Beginner
Every 4 minutes for 5 sets (20 minutes)
75 second sprint
Rest the remainder of the time
Record distance covered for each interval
Intermediate
Every 4 minutes for 6 sets (24 minutes)
75 second sprint
Rest the remainder of the time
Record distance covered for each interval
Advanced
Every 4 minutes for 5 sets (28 minutes)
75 second sprint
Rest the remainder of the time
Record distance covered for each interval
Session Two
Aerobic Threshold Workout
Beginner/Intermediate/Advanced
10K Run (6.2 Miles)
This is not a time trial, but you can test yourself if you’d like
Session Three
Lactate Threshold
Beginner
Five sets of:
4 Minute Run
1 Minute Rest
Intermediate
Two sets of:
4 Minute Run
1 Minute Rest
Followed by
Two sets of:
4 Minute Run
45 seconds Rest
Followed by…
Two sets of:
4 Minute Run
30 seconds Rest
Advanced
Three sets of:
4 Minute Run
1 Minute Rest
Followed by
Three sets of:
4 Minute Run
45 seconds Rest
Followed by…
Three sets of:
4 Minute Run
30 seconds Rest
https://www.youtube.com/watch?v=1yFEEHm6Ppk&t=13s
Invictus Endurance New Cycle