If you didn’t get a chance to test your mile last week then be sure to do so as soon as possible. If you are just starting out on this program ease into the volume by adding in 1 -2 sessions per week before progressing to the 3.
For pacing information make sure you refer back to the blog post I wrote.
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Session One
VO2MAX Workout
A.
Warm Up:
Two sets of:
200 Meter run
200 Meter jog
Followed by…
Two sets of:
A/B/C Skips x 20 meters each
Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg
B.
Running Mechanics Drills :
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Jump Rope Drill
Followed by…
Jog the curve, sprint the straightaway, jog the curve, sprint the straightaway. Complete two laps this way.
If you don’t have a track available, jog for 45 seconds, sprint for 20 seconds for four sets.
C.
Beginner Option:
Every 3 minutes, for 15 minutes, complete (5 sets):
Sprint 300 Meters
Intermediate Option:
Every 3 minutes, for 18 minutes, complete (6 sets):
Sprint 300 Meters
Advanced Option:
Every 3 minutes, for 24 minutes, complete (8 sets):
Sprint 300 Meters
D.
Cool Down
800 Meter Jog
10 Minutes of Static Stretching (Focus on Hamstrings, Calves and Hips)
Session Two
Aerobic Threshold Workout
A.
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
B.
Running Mechanics Drills
Two sets of:
Change of Position Drill (from one foot to another) x 20 each side
Falling Into Wall Drills x 10 each leg
Followed by…
Sprint x 30 seconds @ 50% effort
Rest 30 seconds
Sprint x 30 seconds @ 60% effort
Rest 30 seconds
Sprint x 30 seconds @ 70% effort
Rest 30 seconds
Sprint x 30 seconds @ 80% effort
C.
Beginner Option:
Two sets of:
Run x 5 minutes @ moderate intensity
Run x 3 minutes @ an easy pace
Intermediate Option:
Three sets of:
Run x 5 minutes @ moderate intensity
Run x 3 minutes @ an easy pace
Advanced Option:
Four sets of:
Run x 5 minutes @ moderate intensity
Run x 3 minutes @ an easy pace
D.
Cool Down
5 Minute Jog
10 Minutes of Static Stretching (Focus on Low Back, Hips, Shoulders)
Session Three
Lactate Threshold
A.
Warm Up:
2 laps around the track ( if you don’t have a track available than an easy jog for 5 minutes.)
Folllowed by…
Two sets of:
Perfect Stretch x 10 meters
Lateral Lunges x 10 meters
Tuck Jumps x 10
B.
Running Mechanics Drills
Two sets of:
Charlie’s Angels Drills
Foot Tapping
Followed by…
100 Meter Sprint @ 60%
Rest 45 seconds
100 Meter Sprint @ 70%
Rest 45 seconds
100 Meter Sprint @ 80%
Rest 45 seconds
100 Meter Sprint @ 90%
Rest about 3-4 minutes before starting main portion of the workout
C.
Beginner Option:
Two sets of:
1200 Meter Run @ your Mile Pace
Rest 1 Minute
400 Meter Run @ a slightly faster pace
Rest 2 minutes
Intermediate Option:
Three sets of:
1200 Meter Run @ your Mile Pace
Rest 1 Minute
400 Meter Run @ a slightly faster pace
Rest 2 minutes
Advanced Option:
Four sets of:
1200 Meter Run @ your Mile Pace
Rest 1 Minute
400 Meter Run @ a slightly faster pace
Rest 2 minutes
D.
Cool Down:
400 Meter Jog
10-15 Minutes of Static Stretching (Focus on IT Band, Quads, Hips)
https://www.youtube.com/watch?v=OGjeJ4jUlcE&index=27&
Warm Up To Prevent Shin Splints
This is a great warm up to help avoid getting shin splints and something that should be part of your running warm up routine.