Make sure you post your 2 Mile Time Trial 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/videos to social media.
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)
Check out our General Warm Up for running.
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
A strider is where you increase your speed approximately every 20 meters until you reach approximately 85-90%
Cool Down
800 Meter Jog
Followed by 15 minutes of static stretching (IT Band, Achilles, Quads, Low Back)
Session One
VO2 Max
Beginner/Intermediate/Advanced
Two sets of:
400 Meter Sprint @ 90% effort
Rest 3 minutes
Then….
Every minute on the minute for 10 minutes:
100 Meter Sprint
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
Five sets of:
60 seconds hill sprint
Rest 3-4 minutes between efforts
If you are doing this on a treadmill then jog for the 3-4 minutes as your rest and make sure you choose a challenging incline.
Continue to focus on your calf mobility as hill sprints can really tax this part of your legs.
Session Three
Lactate Threshold
Beginner
Three sets of:
1200 Meters (3 laps)
Rest 3 minutes
Intermediate/Advanced
Four sets of:
1200 Meters (3 laps)
Rest 3 minutes