If you are doing the Invictus Athlete Online Competition this week then try to fit in the two running workouts but don’t stress out about them. They are low in volume and intensity and are meant to give you a chance to recover as we get ready for the next cycle, which starts January 1st.
Please post your results/questions/comments to the FaceBook Group.
Make sure to use #InvictusEndurance when you post videos to social media.
Warm-Up
400 Meter Jog
Followed by…
A skips x 10 meters
A skips (backwards) x 10 meters
B skips x 10 meters
B skips (backwards) x 10 meters
C skips x 10 meters
C skips (backwards) x 10 meters
High Knees (laterally) x 10 meters each direction
Running Mechanics Drills
Two sets of:
Falling Into Wall Drills x 10 each leg
Jump Rope with Forward Movement Drill
Followed by…
Use a Metronome for this portion
Four sets of:
45 second sprint @ 60%
15 second rest
Cool Down
400 meter jog
15 Minutes of Static Stretching (Focus on Low Back, Hips, Shoulders, IT Band)
Session One
VO2 Max
Beginner/intermediate/Advanced
Six sets of:
200 Meter Repeats
Rest 2-3 minutes
Session Two
Aerobic Threshold
Beginner/intermediate/Advanced
5k recovery run
Session Three
Lactate Threshold
No lactate workout this week – with the Invictus Athlete Online Competition and us just testing the 15k last week, take it easy for the next couple of weeks. If you missed one of the workouts last week then you can always go back and do it – such as the 15k Time Trial or the 800 Meter Time Trial.