Welcome to our 1/2 Marathon Online Program – please post your results, questions and comments to the Endurance Athlete Facebook group.
Please use #InvictusEndurance when you post on social media.
Make sure to review this blog post on Common Position Faults in Running
Please post your results, questions and comments to the Endurance Athlete Facebook group and use #InvictusEndurance when you post on social media
Warm Up
10 Minute Jog – increase your pace every 2 minutes
Followed…
Running Mechanics Drills
Two sets of:
Hands Behind Back Drill (Positioning)
Parnter Falling Drill (Falling)
Followed by…
Four sets of:
40 Meter Sprints (50, 60, 70, 80%) effort
Speed increases for each one – rest 1 minute after each
Cool Down
5 Minute Jog
10 Minutes Static Stretching (Focus on Hips/Hamstrings)
Session One
VO2 Max
Beginner
Every 3 minutes for 9 minutes (3 sets)
Sprint 45 seconds – rest the remainder of the time
Followed by..
Every 3 minutes for 6 minutes (2 sets)
Sprint 60 seconds- rest the remainder of the time
Followed by..
Sprint 90 seconds – rest the remainder of the time
Keep a running clock for this
Intermediate/Advanced
Every 3 minutes for 12 minutes (4 sets)
Sprint 45 seconds – rest the remainder of the time
Followed by..
Every 3 minutes for 9 minutes (3 sets)
Sprint 60 seconds- rest the remainder of the time
Followed by..
Every 3 minutes for 6 minutes (2 sets)
Sprint 90 seconds – rest the remainder of the time
Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
10K Time Trial – All out effort
Make sure you read the following article from the CF Journal on executing Time TrialsÂ
Post your time to the FB Group
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
Three sets of:
Run 6 Minutes @ your goal pace for your race
Jog 4 Minutes
Post your distances to the FB group.