This is our 5k Cycle so if you’d like to participate in a 5k then please start to look at the end of April or beginning of May to sign up for a 5k race. We want your hard work to be put to the test in a race!
If you haven’t joined the FB group yet then please do so as soon as possible and start posting your times, questions and comments.
Please continue to use #InvictusEndurance when you post photos/videos to social media.
Warm-Up
2 laps around the track. If you don’t have a track available than an easy jog for 5 minutes.
Followed by…
Two sets of:
Perfect Stretch x 10 meters
Lateral Lunges x 10 meters
Tuck Jumps x 10 reps
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Charlie’s Angels Drills
Jump Rope Drill
Followed by…
100 meter sprint at 60%
Rest 45 seconds
100 meter sprint @ 70%
Rest 45 seconds
100 meter sprint @ 80%
Rest 45 seconds
100 meter sprint at 90%
Cool Down
5 minutes at a moderate pace
Then…
10 minutes of static stretching, include the hamstrings
Session One
VO2 Max
Beginner
Six sets of:
1 Minute x Sprint
3 Minute x Jog
Intermediate/Advanced
Eight sets of:
1 Minute x Sprint
3 Minute x Jog
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
Six sets of:
100 Meter Hill Sprints
Rest the amount of time it takes you to get back down hill.
If you are doing this on a treadmill then make sure you set the incline so that it’s challenging. It can be a 30 second sprint if it doesn’t track 100 Meters, then an easy 2 minute jog for your recovery.
Session Three
Lactate Threshold
Beginner
Every 6 minutes, for 30 minutes, complete (5 sets):
700 Meter Run
Finisher…
Two sets of:
200 Meter Sprint
Rest 2 minutes between efforts
Intermediate/Advanced
Every 5 minutes, for 30 minutes, complete (6 sets):
700 Meter Run
Finisher…
Two sets of:
200 Meter Sprint
Rest 2 minutes between efforts