April 30-May 6, 2018 – Endurance Program

Invictus Endurance Logo

The next 4 weeks we will focus on getting some benchmarks before we launch our next cycle.

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Continue using #InvictusEndurance when you post photos/videos to social media.

Warm Up
Two sets of:
60 seconds running
30 seconds walk

Followed by…

Shin Splints Warm Up

A/B/C Skips

Running Mechanics Drills
Two sets of:
Jumping, with toes up and with forward movement
Carioca

Followed by…
30 seconds sprint
60 second recover
30 second sprint
60 second jog
30 second sprint
60 second recover
30 second sprint

Cool Down
15 Minute Jog

Then…

Post Workout Stretches

Session One
VO2 Max
Beginner/Intermediate/Advanced
On a 25-minute clock, 5 rounds of:
Run for 50 seconds, rest 10 seconds
Run for 40 seconds, rest 20 seconds
Run for 30 seconds, rest 30 seconds
Run for 20 seconds, rest 40 seconds
Run for 10 seconds, rest 50 seconds

Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
For time:
5k (3.1 miles)

We’d love it if you do this in a race to get an accurate time, otherwise map out a route so you can re-test this in the future.

Session Three
Lactate Threshold

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Beginner/Intermediate/Advanced
Complete as many rounds as possible in 30 minutes:
1000 Meter Run (2.5 laps)
Rest as needed in between- your pace needs to stay within 10 seconds

Pace Zones – Invictus Endurance

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