Please continue to post your results, questions and comments to the Endurance Athlete Facebook group.
This is week 8 of our 12 week 1/2 Marathon Cycle. This cycle will run from 1/7-3/31.
Our next cycle will have two tracks available and for the first time ever we will be offering a full marathon program. Stay tuned for more details.
Be sure to read the blog post on running watches.
Warm-Up (Please utilize this for all 3 workouts this week. Should only take you about 15-20 minutes to get through everything on here)
400 Meter Jog
Followed by…
Three sets of:
Good mornings x 20 repetitions
Air Squats x 20 repetitions
Skipping for height x 20 meters
Skipping for distance x 20 meters
Backward skipping x 20 meters
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
Cool Down (The same as the warm up; use this after each run session this week. Should only take you about 10-15 minutes to cool down so don’t neglect it)
800 Meter Jog
10 Minutes Static Stretching
minimum (Focus on Quads/Knee Mobility)
Session One
VO2 Max
Beginner
Six Sets of:
500 Meter Sprint
2 Minutes Rest
Intermediate
Seven Sets of:
500 Meter Sprint
2 Minutes Rest
Advanced
Eight Sets of:
500 Meter Sprint
2 Minutes Rest
Post your times to the FB Group!
Look back at your 500 Meter times from week 2 for pacing purposes and refer to the Invictus Pace Zones
Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
4 Mile Run
Rest 3 Minutes
3 Mile Run
Post your times to the FB Group!
Session Three
Lactate Threshold
Beginner
Three sets of:
1200 Meter Run (3 laps)
Rest 90 seconds
600 Meter Run (1.5 lap)
Rest 90 seconds
Intermediate/Advanced
Three sets of:
1200 Meter Run (3 laps)
Rest 90 seconds
600 Meter Run (1.5 lap)
Rest 60 seconds
Compare this to week 4 when we did this same workout, but you will notice the rest periods have been shortened slightly. Push the pace on these since you know what this workout feels like already!
Post your times for the 1200s and 600s to the FB group.