Have you joined our private FB group yet? If not, please do so here.
Introducing two new videos this week; one is on Plyometrics for your warm-up and the second introduces the Metronome. Ideally, you want to keep a cadence of 90+ so play around with what feels comfortable in the short sprints of your warm ups this week.
Please post your results/questions/comments to the FB Group.
Make sure to use #InvictusEndurance when you post videos to social media.
Warm-Up
Run 3 minutes @ 50-60%
Followed by…
10 minutes of plyometrics
https://www.youtube.com/watch?v=9z6wfY_cqTA
Running Mechanics Drills
Two sets of:
Maintaining Ideal Position
Pony + Pony with forward movement
Followed by…
Use a metronome for this portion
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
Jog for 3 minutes
Spend 15 minutes static stretching (Low back, Hips, Achilles, SMR your feet)
Session One
VO2 Max
Beginner/Intermediate/Advanced
Complete as many rounds as possible in 25 minutes of:
300 meter sprint – 100 meter jog in between
Your rest is the 100 meter jog – don’t go all out on the first one. Try to be consisten and keep these within 3-5 seconds of each other.
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
Tempo Run:
60 Minutes
Don’t worry about pace – just go out and run
Next week we will test the 15k distance
Session Three
Lactate Threshold
Beginner
1 Mile Run
Rest 1 minute
1.5 Mile Run
Rest 2 minute
1.5 Mile Run
Intermediate/Advanced
1 Mile Run
Rest 1 minute
1.5 Mile Run
Rest 2 minute
1 Mile Run
rest 2 minutes
1.5 Mile Run