April 16-22, 2018 – Endurance Program

Invictus Endurance Logo

We are on the last two weeks of this cycle so be sure to sign up for a 5k so you can get an accurate benchmark before our next cycle kicks off.

Make sure you order your Invictus Endurance shirt from the CF Invictus Store

If you’d like feedback on your running technique make sure you get a video from profile and tag #InvictusEndurance in it!

Warm-Up
300 Meter Jog @ 50%
100 Meter Walk
300 Meter Jog @ 60%
100 Meter Walk

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:
Charlie’s Angels Drills
Pulling with Forward Movement

Followed by…
100 Meter Sprint @ 60% effort
Rest 30 seconds
200 Meter Sprint @ 70% effort
Rest 30 seconds
100 Meter Sprint @ 80% effort

Cool Down

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2 Laps Jog

Then…

15 Minutes of static stretching
Focus on Quad Mobility

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Focus on Calf Mobility

Session One
VO2 Max
Beginner
Six sets of:
1 Minute x Sprint
2 Minute x Jog

Intermediate/Advanced
Eight sets of:
1 Minute x Sprint
2 Minute x Jog

Compare your distances to Week 2 when you had 3 minutes rest

Session Two

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Aerobic Threshold
Beginner/Intermediate/Advanced
Six sets of:
30 second hill sprint
Rest 45 seconds after each one…

Followed by…

Two sets of:
60 second hill sprint
Rest 75 seconds after each one

Session Three
Lactate Threshold

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Beginner
Two sets of:
Run x 5 minutes
Rest x 90 seconds
Run x 4 minutes
Rest x 1 minute
Run x 3 minutes
Rest x 30 seconds

Intermediate/Advanced
Three sets of:
Run x 5 minutes
Rest x 90 seconds
Run x 4 minutes
Rest x 1 minute
Run x 3 minutes
Rest x 30 seconds

Pace Zones – Invictus Endurance

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