Welcome to our 1/2 Marathon Online Program! Please post your results, questions and comments to the Endurance Athlete Facebook group.
Please use #InvictusEndurance when you post on social media.
Check out this blog post
about relaxing your feet when you run and a few other tips to achieve the ideal position
Please post your results, questions and comments to the Endurance Athlete Facebook group and use #InvictusEndurance when you post on social media
Warm Up
Run 2 minutes @ 50%
Stretch calves and achilles for 2 minutes
Run 2 minutes @ 60%
Followed…
10 Minutes of Plyometrics
Running Mechanics Drills
Two sets of:
Charlie’s Angels Drills (Ideal Position)
Carioca (Falling)
Followed by…
Run 3 sets of suicide sprints – increasing your intensity with each one. Run out 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
1200 Meter Jog (3 Laps)
10-15 Minutes of static stretching
Calf Mobility
Session One
VO2 Max
Beginner
For time:
400 meter @ your mile pace
Rest 2 minutes
Followed by….
Every minute, on the minute, for 6 minutes:
100 meter sprint @ 90% effort
Followed by…
For time:
400 meter @ your mile pace
Intermediate/Advanced
Two sets of:
400 meter @ your mile pace
Rest 90 seconds in between
Followed by….
Every minute, on the minute, for 8 minutes:
100 meter sprint @ 90% effort
Followed by…
Two sets of:
400 meter @ your mile pace
Rest 90 seconds in between
Session Two
Endurance Capacity
Beginner
45 Minute Run- based this on feel. If you feel good, push the pace, if you don’t try to be consistent!
Intermediate/Advanced
60 Minute Run – based this on feel. If you feel good, push the pace, if you don’t try to be consistent!
Compare this to your goal pace for your 1/2 marathon. Track your distance and post to FB group.
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
For times:
2000 Meter Run (5 laps)
Rest 3 Minutes
1000 Meter Run (2.5 laps)
Rest 3 Minutes
2000 Meter Run (5 laps)
Goal should be to be running these around your 2 Mile Time