Welcome to the first week of this cycle! The focus will be on testing and re-testing your 2 mile time.
The hill workouts are new so if you have any questions, please post them to the FaceBook group.
We will be giving out an Invictus Endurance shirt to the person with the biggest improvement, but you will have to post your times for both efforts.
Make sure to use #InvictusEndurance when you post photos and/or videos to social media.
Warm-Up
Run for 5 minutes @ moderate pace (50%)
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
Lateral Leg Swings x 10 each direction
Parallel Leg Swings x 10 each leg
Running Mechanics Drills
Two sets of:
Ideal Position (hold for 30 seconds each leg)
Charlies Angels Drill x 20 meters
Followed by…
200 Meter Sprint @ 70% effort
100 Meter Walk (Recover)
200 Meter Sprint @ 80% effort
100 Meter Walk (Recover)
Cool Down
2 Minute jog
10 Minutes of static stretching
Session One
VO2 Max
Beginner
Every 4 minutes for 24 minutes (six sets):
Sprint 45 seconds (record your distance)
Rest the remainder of the time
Intermediate
Every 4 minutes for 28 minutes (seven sets):
Sprint 45 seconds (record your distance)
Rest the remainder of the time
Advanced
Every 4 minutes for 32 minutes (eight sets):
Sprint 45 seconds (record your distance)
Rest the remainder of the time
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
Six sets of:
30 second sprint on a hill
Walk back down for your recovery (slow)
If you are doing this on a treadmill then take about 90 seconds rest and make sure you choose a challenging incline.
Be sure to focus on your calf mobility as hill sprints can really tax this part of our legs.
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
1 Mile Warm up @ 60-70% effort
Rest 3-5 minutes (you should feel recovered by the time you start the actual time trial)
2 Mile all out effort (8 laps)
Record your time as we will re-test this at the end of this cycle. If you can, please do this on a track as the time and distance will be most accurate.
800 Meter cool down
Can these drills be performed on a true form?
Hi @dinaaman:disqus – the drills are not to be performed on a true form.
But you can do the running workouts on the True Form, although i found times are a little slower than running on a track.
Have you joined the FB group?