This is the final week of our testing benchmarks. We will have a back off week before we start our 1/2 marathon cycle on June 4th…Enroll a friend or two to sign up for a race with you this summer!
Post your videos and pics to social media and use #InvictusEndurance
Make sure you order your Invictus Endurance shirt from the CF Invictus Store
Warm-Up
3 Minute jog
Followed by…
Banded Hip Opener
DROM (Dynamic Range of Motion)
Running Mechanics Drills
Two sets of:
Hands Behind Back Drill
Jump Rope Drill with Forward Movement
Followed by…
Three sets of:
150 Meter Sprint (50%, 60% 70%)
Walk 50 Meters
Cool Down
10 Minute Jog
10-15 minutes of Static Stretching
, include IT Band Stretches
Session One
VO2 Max
Beginner/Intermediate/Advanced
Tabata Sprints
20 seconds on, 10 seconds off
Complete 1.5 miles this way (6 laps on the track)
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
Begin with …
Two sets of:
400 Meter at your goal pace
Rest 90 seconds in between
(This should give you a good idea of what to shoot for on your 800 Meter TT)
Then…
800 Meter Time Trial (all out effort – 2 laps)
Followed by…
Two sets of:
400 Meter at your goal pace
Rest 90 seconds in between
Session Three
Lactate Threshold
Beginner
Complete as many rounds as possible in 25 minutes:
1000 Meter Run (2.5 laps)
Rest as needed
Intermediate/Advanced
Complete as many rounds as possible in 30 minutes:
1000 Meter run
Rest as needed
These should be fast – check the Invictus Pacing Chart to see what your target times should be.
Compare this to the week of April 2nd-8th