We introduce two new videos this week! One is on dynamic stretching and the second is on IT band stretching!
Please continue to post your results so we can track your progress. If you have any questions please post them to blog/comments.
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Warm-Up
Run 2 minutes @ 50%
Dynamic Stretch x 5-10 minutes
Run 2 minutes @ 75%
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Foot Tapping x 20 per leg
Followed by…
Three sets of:
100 Meter Striders
A strider is where you increase your speed approximately every 20 meters until you reach approximately 85-90%
Cool Down
Easy 5 minute jog
10 minutes of stretching
IT Band Stretch
Session One
VO2 Max
Beginner
Two sets of:
1 Minute Sprint
1 Minute Jog
Followed by…
Four sets of:
90 second Sprint
90 seconds Jog
Intermediate
Three sets of:
1 Minute Sprint
1 Minute Jog
Followed by…
Four sets of:
90 second Sprint
90 seconds Jog
Advanced
Four sets of:
1 Minute Sprint
1 Minute Jog
Followed by…
Four sets of:
90 second Sprint
90 seconds Jog
Session Two
Aerobic Threshold
Beginner/Intermediate
Three sets of:
2 mile repeats at your race pace
Rest 5 minutes in between efforts
Advanced
Three sets of:
5k repeats at your race pace
Rest 5 minutes in between efforts
Refer back to week of 7/31/2017 when we did two sets of these same distances
Session Three
Lactate Threshold
Beginner/Intermediate
Two sets of:
3 Minute Run
Rest 90 seconds
Followed by…
Two sets of:
3 Minute Run
Rest 60 seconds
Two sets of:
3 Minute Run
Rest 30 seconds
Advanced
Three sets of:
3 Minute Run
Rest 90 seconds
Followed by…
Three sets of:
3 Minute Run
Rest 60 seconds
Three sets of:
3 Minute Run
Rest 30 seconds
Best run as of this cycle. Really felt that I was in control.
Warm up. Drills. Striders. And then goal was to keep at 8 min/mile.
Session Two
Aerobic Threshold
Beginner/Intermediate
Three sets of:
2 mile – 5:34 min/km – 17:54
2 mile – 5:31 min/km – 17:44
2 mile – 5:20 min/km – 17:11
Warm ups, drills, felt pretty strong, then, Session One VO2 Max Intermediate Three sets of: 1 Minute Sprint – 270m 1 Minute Jog 1 Minute Sprint – 290m 1 Minute Jog 1 Minute Sprint – 250m 1 Minute Jog Four sets of: 90 second Sprint – 280m 90 seconds Jog 90 second Sprint – 300m 90 seconds Jog 90 second Sprint – 320m 90 seconds Jog 90 second Sprint – 340m 90 seconds Jog Ran on the tracks. Middle rounds were pretty bad. Had to stop short before time was up. Jogs were mostly walks or stopped and catching my… Read more »
@disqus_KVAPdHwYnN:disqus – more than likely it’s because of the jog as recovery, rather than full rest.
There are other variables too – how did you sleep, eat, stress levels?
All those will impact training.
Nuno, what is the best way to approach a VO2 Max workout? To increase oxygen used by the muscle, should I actually be going all out since the beginning and care less about the later rounds?
I have been going moderate in the beginning, dying in the middle, picking it back up towards the late rounds because I am mostly afraid that I won’t finish a workout. Is this the right approach for VO2 Max?
@disqus_KVAPdHwYnN:disqus – for the VO2MAX workouts – you want to find a pace you can maintain, usually about 80-85% of a max effort. Typically there’s enough rest for you to recover and continue to hit the same times/pace. I would shoot for consistency across all the working sets – that will help you most understanding pace and translate to races and crossfit workouts. Let me know if that makes sense.
Yes Nuno, I do all my running workouts focusing on pacing, except the middle rounds when I am close to dying. Haha…
Coach, I emailed you my running form a couple days ago, and I also uploaded to #InvictusEndurance on Instagram. Can you kindly check my form?
Thank you for your time.
@disqus_KVAPdHwYnN:disqus – just reviewed your form and got back to you on your email.
As for pacing – that comes with practice/time/experience. The middle rounds can be tough and thats where you have to stay dialed in mentally so you don’t check out.