This week gives you a chance to measure your progress as we are redoing the 1200 meter workout from week 2 with a little bit less rest between your sets. Please post your times to the FaceBook group.
You will notice that I added the Plyometrics video to the warm up this week and Quad and Hamstring Mobility for the cool down.
If you are just starting the program this week then go back to the first week of the cycle (Jan 2nd) and start there so as to properly build in running volume.
Please continue to use #InvictusEndurance when you post photos//videos to social media and post your run sessions to the Facebook group.
Please continue to use #InvictusEndurance when you post photos/videos to social media.
Warm Up
400 meter run @ 50% pace
Followed by…
10 Minutes of Plyometrics
Running Mechanics Drills
Two sets of:
Foot Tapping x 20 per leg
Falling Into Wall Drills x 10 each leg
Followed by…
Three sets of suicide sprints – increasing your intensity with each one.
Run 10 meters out and back, 20 meters out and back, 30 meters out and back, 40 meters out and back and finally 50 meters out and back.
Perform the first one at about 60% max effort, the second one at 70% max effort and the final one at 80% max effort.
Cool Down
10 Minute Jog
Quad Mobility
Hamstring Stretching
Session One
VO2 Max
Beginner
Three sets of:
150 meter sprint
200 meter sprint
250 meter sprint
300 meter sprint
Rest 60 seconds after each sprint
Intermediate/Advanced
Four sets of:
150 meter sprint
200 meter sprint
250 meter sprint
300 meter sprint
Rest 60 seconds after each sprint
Session Two
Aerobic Threshold
Beginner
Six sets of:
200 meter hill sprints
Rest 3 minutes in between – if you are doing this on a treadmill, you can jog for 3 minutes in between.
Intermediate/Advanced
Eight sets of:
200 meter hill sprints
Rest 2 minutes in between – if you are doing this on a treadmill, you can jog for 2 minutes in between.
Session Three
Lactate Threshold
Beginner
Three sets of:
1200 Meter (3 laps)
Rest 2 minutes
Intermediate/Advanced
Four sets of:
1200 Meter (3 laps)
Rest 2 minutes
Compare these times to week 2