This weeks aerobic threshold workout is the same for all levels. Ideally your mile times get faster with each set.
Post your times to comments so we can track your performance.
For pacing information make sure you refer back to the blog post I wrote.
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Make sure to use #InvictusEndurance when you post videos to social media and for feedback on form email me directly: nuno@crossfitinvictus.com
Session One
VO2MAX Workout
A.
Warm-Up:
Run 800 Meters @ 50%
Followed by…
Two sets of:
Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)
B.
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Carioca x 20 meters
Followed by…
Three sets of:
100 Meter Striders – increasing speed each 20 meters until you reach approximately 85-90%
C.
Beginner
Three sets of:
150 Meter Sprints
Rest x 3 minutes
Followed by…
Two sets of:
100 Meter Sprints
Rest x 2 minutes
Followed by…
One set of:
50 Meter Sprint
Intermediate
Four sets of:
150 Meter Sprints
Rest x 3 minutes
Followed by…
Three sets of:
100 Meter Sprints
Rest x 2 minutes
Followed by…
One set of:
50 Meter Sprint
Advanced
Four sets of:
150 Meter Sprints
Rest x 3 minutes
Followed by…
Three sets of:
100 Meter Sprints
Rest x 2 minutes
Followed by…
Two sets of:
50 Meter Sprint
Rest x 1 minute
D.
Cool Down
2 Lap Jog
10 Minutes of Static Stretching (Hamstrings, Hips, Quads, IT Band)
Session Two
Aerobic Threshold Workout
A.
Warm Up
Two sets of:
200 Meter Run
200 Meter Jog
Followed by…
Two sets of:
Samsom Stretch x 10 each leg
Duck Walk x 20 meters
Bear Crawl x 20 meters
Speed Skaters x 10 each side
Broad Jumps x 10
B.
Running Mechanics Drills:
Two sets of:
Change of Position Drill (from one foot to another) x 20 each side
Hands Behind Back Drill x 20 meters
Followed by…
50 Meter Sprint @ 50% effort
Rest 30 seconds
100 Meter Sprint @ 60% effort
Rest 30 seconds
50 Meter Sprint @ 70% effort
Rest 30 seconds
100 Meter Sprint @ 80% effort
C.
Beginner/Intermediate/Advanced
Mile Repeats
Mile 1 @ 80-85%
Mile 2 @ 85-90%
Mile 3 @ 90-95%
Rest 3 minutes after each mile
D.
Cool Down
400 Meter Jog
15 Minutes of Static Stretching (Focus on Calves, Achilles, SMR Feet)
Session Three
Lactate Threshold
A.
Warm Up:
400 Meter Jog
Followed by…
Three sets of:
Good mornings x 20 repetitions
Air Squats x 20 repetitions
Skipping for height 20 meters
Skipping for distance x 20 meters
Backward skipping x 20 meters
B.
Running Mechanics Drills
Two sets of:
Foot Drag
Falling Into Wall Drill
Followed by…
20 second sprint
Rest 40 seconds
30 second sprint
Rest 30 seconds
40 second sprint
Rest 20 seconds
C.
Beginner
One set of:
500 Meter Run
Rest 45 seconds
1000 Meter Run
Rest 90 seconds
1500 Meter Run
Intermediate
Two sets of:
500 Meter Run
Rest 45 seconds
1000 Meter Run
Rest 90 seconds
1500 Meter Run
Rest 2 Minutes
Advanced
Three sets of:
500 Meter Run
Rest 45 seconds
1000 Meter Run
Rest 90 seconds
1500 Meter Run
Rest 2 Minutes
D.
Cool Down
2 Minute Jog
10 Minutes of Static Stretching (Focus on Low Back, Hips, Shoulders)
https://www.youtube.com/watch?v=aXH9hL1bVcI
Pulling In Place
This drill starts with a jog in place, practicing pulling one leg at a time into your ideal position. There won’t be a pause at all. Instead, the athlete pulls the leg up and it will go right back down. The key here is going to be the use of your hamstring to pull the leg/foot up. The most common mistakes in this drill is yanking the leg up with the hip, which ends up looking more like a high knee, or the opposite where you pull the heel up, but not the knee, and it ends up looking like a butt kick. You want to find the happy medium where the heel pulls up directly underneath the hip joint, looking like the ideal position. Practice doing 20 pulls on each leg followed by 20 meters of running.