Have you joined our private FB group yet? If not, please do so here.
If you are doing the Invictus Athlete Online Competition this week then see if you can do the 800 Meter Time Trial at the beginning of the week and do your 15k after the competition. If you are not doing the online competition then I suggest doing your 800 Meter Time Trial when you can give your best effort!!!
We will have two lighter weeks of running before our next cycle starts on January 1st! Learn more about it here.
Please post your results/questions/comments to the FB Group.
Make sure to use #InvictusEndurance when you post videos to social media.
Warm-Up (This should only take 15-20 minutes altogether)
2 laps around the track (if you don’t have a track available than an easy jog for 5 minutes).
Folllowed by…
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Charlie’s Angels Drills
Jump Rope Drill
Followed by…
Use a metronome for this portion
100 meter sprint at 60%
rest 45 seconds
100 meter sprint @ 70%
rest 45 seconds
100 meter sprint @ 80%
rest 45 seconds
100 meter sprint at 90%
Cool Down
5 MInute Jog
15 Minutes of Static Stretching
Session One
VO2 Max
Beginner
Four sets of:
90 Second Sprint
180 Seconds Rest
Intermediate
Five sets of:
90 Second Sprint
180 Seconds Rest
Advanced
Six sets of:
90 Second Sprint
180 Seconds Rest
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
15K Time Trial (all out effort)
We will use this as another benchmark in the future for testing purposes
Session Three
Lactate Threshold
Beginner/Intermediate
Three Sets of:
800 Meter Run
Rest 3 minutes in between
Followed by…
800 Meter Run for time
Compare this to week 1 of the current cycle (Week of Oct 2nd)
Advanced
Four Sets of:
800 Meter Run
Rest 3 minutes in between
Followed by…
800 Meter Run for time
This should be an all out effort.
Compare this to week 1 of the current cycle (Week of Oct 2nd)