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
2 Laps Jog
Then…
15 Minutes of static stretching
Focus on Quad Mobility
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
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
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