Welcome to our 1/2 Marathon Online Program – please post your results, questions and comments to the Invictus Endurance Athlete Facebook group.
Please use #InvictusEndurance when you post on social media.
Make sure you read the blog post on Features To Look For In Running Watches
Warm-up
Run for 5 minutes at moderate pace (50%)
Followed by…
Two sets of:
Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)
Running Mechanics Drills
Two sets of:
Banded Partner Falling Drill
Group Partner Failling Drill
Followed by…
Sprint 50 meters @ 60% effort
Rest as needed
Sprint 100 meters @ 70% effort
Rest as needed
Sprint 50 meters @ 80% effort
Rest as neeed
Sprint 100 meters @ 90% effort
Cool Down
10 Minute Jog
10 Minute Static Stretching – focus on hips, low back, hamstrings
Session One
VO2 Max
Beginner
Every 4 Minutes, for 24 minutes, complete(6 Sets):
250 Meter Sprint
Rest the remainder of the time
Intermediate
Every 4 Minutes, for 28 minutes, complete (7 Sets):
250 Meter Sprint
Rest the remainder of the time
Advanced
Every 4 Minutes, for 32 minutes, complete (8 Sets):
250 Meter Sprint
Rest the remainder of the time
Post your times to the FB group
Session Two
Endurance Capacity
Beginner
75 Minute Tempo Run @ 80% effort
Post your distance to the FB group.
Intermediate/Advanced
90 Minute Tempo Run @ 80% effort
Post your distance to the FB group.
Session Three
Lactate Threshold
Beginner
Four sets of:
800 Meter
Rest 90 seconds in between.
Intermediate
Five sets of:
800 Meter
Rest 90 seconds in between.
Advanced
Six sets of:
800 Meter
Rest 90 seconds in between.
This workout will test your pacing – if you go out too fast, you will not be able to hold on to your pace. Try to make the last 2-3 the fastest – keep the times within 10 seconds of each other.
Post your times to FB group.