Session One
VO2MAX Workout
A.
Make sure you take a good 15-20 Minutes to warm up. This could include an 800M jog plus the following drills:
5-10 Minutes on Dynamic Range of Motion Exercises
High Knees for 20M
Butt Kicks for 20M
A Skips for 20M
B Skips for 20M
C Skips for 20M
Then Sprint 50M @ 60% effort,
Rest as needed
Sprint 50M @ 70% effort
Rest as needed
Sprint 50M @ 80% effort
Rest as neeed
Sprint 50M @ 90% effort
B.
Main Workout
4 x 100M Sprints @ 80% effort
Rest 1 minute between each
After the 4th one, you will go right into your 200s
3 x 200M Sprints @ 90% effort
Rest 2 minutes between each
After the 3rd one, you will go right into your 400s
2 x 400M Sprints @ 95% effort
Rest 3 minutes in between
Total distance – 1800M
Please post your times to comments.
Session Two
Aerobic Threshold Workout
A.
Take 15-20 Minutes to warm up properly. This should include at least 800M jog then about 5-10 minutes of dynamic stretching to get your running muscles primed to do some work.
B.
Complete 3 sets of:
1.5 Mile Repeats
Find a loop you can do for this distance, rest about 5 minutes in between and see if you can be within 10-15s of your time on all your working sets.
Total Distance – 4.5 Miles
This pace should be somewhere between 30-45s slower than your 1 Mile TT pace. This means that if you run a 6 minute mile, you should be keeping about 6:30-6:45 pace for your 1.5 Mile Repeats. There is proper rest in between for you to recover. If you are feeling good and want to go a little bit faster you can do so, but not at the expense of not being able to keep all 3 working sets within 10-15s of each other.
Post your times for each interval to comments please.
Session Three
Lactate Threshold
A.
Take 15-20 Minutes to warm up properly. This should include at least 800M jog then about 5-10 minutes of dynamic stretching to get your running muscles primed to do some work.
B.
Complete the following:
Mile Repeats
Mile 1 @ 70% – your time should reflect this effort that’s being asked
Mile 2 @ 80%
Mile 3 @ 90%
Rest 3 Minutes after each Mile.
You can work from the Mile TT that we did at the beginning of this cycle the week of June 6th. Your times should get faster with each set. Your first mile might be 7 minutes, your second mile down to 6:40, and your last mile 6:15 or so.
You may feel good and surprise yourself with a PR; however, this is not our re-test though, as that will come next week. So hold back just a little bit and know you have some speed left in the tank for the re-test.
C.
2 laps easy jog cool down and mandatory 10 minutes of stretching.
Post your Mile Times to comment please.
https://youtu.be/GU7x4PxBiPU
Maintaining Ideal Position: Posture Drill
This drill focuses on understanding and knowing the ideal position for running.
From the top down: head stacked over your shoulders, shoulders over the hips, and hips over the ankles. We want the arms at your side with a bend at the elbow at 90 degrees. Make sure your hands are nice and relaxed (as if you were holding an egg or potato chip) so you are not clenching your palms or fists. You want to make sure your feet are relaxed as well; not pointed forward or back, just hanging so the heel is directly under the hip joint if you were looking at your athlete from profile. One last thing you want to look for is making sure your support leg (leg that’s in contact with the ground) is slightly bent at the knee so you retain muscle elasticity.
Foots all better so I ran
Session 3
1.) 7:05 2.) 6:25 3.) 6:10
Great job on the pacing!!!
Thanks coach! Learned from the best!
Seasion 2- 10:13/10:19/10:22. Settling better with pace on the front end so I can maintain the last 600 or so meters.
Session 3- 7:08/6:44/6:24. Had help from son with stop watch yelling out times which helped me gauge things.
Great job Art
Curious to see how the Mile TT goes this week!
Session 2- this was a rough one for me. This is my first real go at long distance running. Or at least that’s what I consider it hahaha. Iv always been a sprinter…
1.) 11:05
2.) 11:02
3.)11:04
Happy I was close with them but wasn’t able to keep it within the 30-45 sec slower than mile pr. Mile pr is 6:20 these were like a minute slower. I’d keep the pace for the first 1200m but then start to fade…..work in progress that’s why I’m here!!
Absolutely right – you put in the time and your pacing will become much better.
I came from a sprinting background, and my saving grace was doing triathlons for a few years before getting into CF which truly helped with being able to maintain pace for longer distances.
I am following the Invictus Masters program as well so what days do you recommend doing my Invictus endurance sessions?
Heidi –
Great question, let me double check with Nichole who is in charge of the Masters Program before giving you an answer.
Heidi –
Monday, Wed/Thursday and Saturday would work, but if you need to adjust it according to your schedule please do so.
Great, thank you very much.
Session 1-completed 5am Tuesday, thank you for the warmup drills. Got to about 1:23-1:28 on the 400’s in the end.
We will be incorporating more warm up drills in the next cycle!
Great job getting these done. Ideally, for the 3rd session we want you to start off a little slower and progressively get faster with each. Practicing our pacing and getting better at holding our efforts.
Since I cut my foot I’ve been doing all this on the rower.
Session 1
I didn’t get my times but I cut my rest time in half
Session 2
1.) 9:06
2.) 9:08
3.) 9:12
You can cut the distance a little as well.
Usually 1000M Row is about an 800M Run
Alright sounds good