This is week 5 of our current cycle that started on March 5th. Be sure to sign up for a 5k at the end of April so you can have a benchmark.
Make sure you order your Invictus Endurance shirt from the CF Invictus Store
Continue using #InvictusEndurance when you post photos/videos to social media.
We’ve started doing running analysis on a regular basis – send us your video and we will break down your form!
Make sure to use #InvictusEndurance when you post photos/videos to social media.
If you’d like feedback on your running technique make sure you get a video from profile and tag #InvictusEndurance in it!
Warm-Up
Run 800 meters @ 60%
Followed by…
Two sets of:
Perfect Stretch x 20 meters
Reverse Lunges x 20 meters
A/B/C Skips each x 20 meters
Running Mechanics Drills
Two sets of:
Maintaining Ideal Position (Posture Drill)
Ball of Foot Hopping Drill
Followed by…
30 second sprint @ 50% effort
Rest 30 seconds
30 second sprint @ 60% effort
Rest 30 seconds
30 second sprint @ 70% effort
Rest 30 seconds
30 second sprint @ 80% effort
Cool Down
1 Mile Cool Down (easy jog pace)
Then…
10 Minutes of static stretching
Session One
VO2 Max
Beginner
Every 4 minutes, for 24 minutes, complete (6 sets):
300 Meter Sprint
Intermediate
Every 4 minutes, for 28 minutes, complete (7 sets):
300 Meter Sprint
Advanced
Every 4 minutes, for 32 minutes, complete (8 sets):
300 Meter Sprint
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
Five sets of:
30 second hill sprint
Rest 60 seconds after each one…
Followed by…
Two sets of:
60 second hill sprint
Rest 90 seconds after each one
You can do this workout on a treadmill if you’d like, just set the incline so its challenging for the 30 and 60 seconds. Check your distances compared to two weeks ago when you had more rest.
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
Complete as many rounds as possible in 25 minutes:
1000 Meter Run (2.5 laps)
Rest as needed
These should be fast – check the Invictus Pacing Chart to see what your target times should be.