Welcome to our 1/2 Marathon Online Program – please post your results, questions and comments to the Invictus Endurance Athlete Facebook group.
Please use #InvictusEndurance when you post on social media.
Two new drills this week focusing on the pulling motion. Make sure you read the recent blog post on Shin Splints: Causes and Cures.
Warm-up
400 meter run @ 50% pace
30 second rest
300 meter run @ 60% pace
30 second rest
200 meter run @ 70% pace
Followed by…
Two sets of:
Forward Lunges x 10 reps
Reverse Lunges x 10 reps
Lateral Lunges x 10 reps
High Kicks x 10 (leg straight)
One Leg Jumps x 10 reps
Running Mechanics Drills
Two sets of:
Pony + Pony with Forward Movement
Jumping, with toes up and with forward movement
Two sets of:
200 meter run – increase your speed every 50 meters
Rest about a minute in between
Cool Down
5 Minute Jog barefoot
Then…
Static Stretching
Session One
VO2 Max
Beginner/Intermediate
Three sets of:
30 second sprint
90 seconds rest
Followed by…
Three sets of:
30 second sprint
120 seconds rest
Advanced
Four sets of:
30 second sprint
90 seconds rest
Followed by…
Four sets of:
30 second sprint
120 seconds rest
Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
8 Mile Time Trial – all out effort.
This should be slightly faster than your 1/2 marathon pace since its a shorter distance. Compare your pace to the 10k that you did 2 weeks ago.
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
Three sets of:
1000 Meter Run
200 Meter Jog
800 Meter Run
200 Meter Jog
The 200 meter jog is your recovery. Keep the 1000s and 800s around your mile pace.
Post your times for the 1000s and 800s to FB group.