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This is an oldie but goodie! It is a great article on Runners Form found here.
If you are training for a specific event and would like individual endurance programming please email me directly: nuno@crossfitinvictus.com
Post your videos to social media using #InvictusEndurance
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 (leg straight)
One Leg Jumps x 10 reps
Running Mechanics Drills
Two sets of:
Falling Into Wall Drills x 10 each leg
Pony + Pony with Forward Movement
Followed by…
Run x 30 seconds @ 60-70%
Jog x 30 seconds
Run x 30 seconds @ 70-80%
Jog x 30 seconds
Run x 30 seconds @ 80-90%
Jog x 30 seconds
Cool Down
400 meter jog
15 minutes of Static Stretching (Focus on Low Back, Hips, Calves & IT Band)
Session One
VO2 Max
Beginner/Intermediate/Advanced
Ten sets of:
100 Meter Sprint
300 Meter Jog
Plenty of rest here, which means we want you to really push the 100 Meter Sprints. Be sure to warm up properly for this session.
Session Two
Aerobic Threshold
Beginner/Intermediate
Every 10 minutes for 30 minutes (3 sets):
Run 1 Mile
If you run an 8 minute mile then perform this workout every 12 minutes
Advanced
Every 10 minutes for 40 minutes (4 sets)
Run 1 Mile
If you run an 8 minute mile then perform this workout every 12 minutes
Compare your paces to the week of October 9th, 2017.
Session Three
Lactate Threshold
Beginner
Every 5 minutes, for 20 minutes, complete (4 sets):
Run 600 Meters
Intermediate/Advanced
Every 5 minutes, for 30 minutes, complete (6 sets):
Run 600 Meters
These should be close to 1:1 work/rest ratio so push the pace.