If you are just starting out with our program then you can use this weeks 5-Mile run as a benchmark for pacing going forward.
If you have no aspirations to do a 1/2 marathon, you can still follow this program/cycle. We suggest ommitting the longer run, or shorten it based on your needs as an athlete. If you have questions on how to do so, please contact me directly at nuno@crossfitinvictus.com
Three new drills are introduced this week, one that focuses on the ideal position, one on falling and one on pulling. This are our three essential concepts for running mechanics.
Please post your results to the comments.
Post your videos to social media using #InvictusEndurance
Warm-Up
Run 400 meters @ 50%
Stretch x 2 minutes
Run 400 meters @ 60%
Followed by…
Two sets of:
Perfect Stretch x 20 meters
Reverse Lunges x 20 meters
A/B/C Skips each x 20 meters
Running Mechanic Drills
Two sets of:
Charlie’s Angels Drills
Falling into the wall drills
Foot Tapping
Followed by…
Run 3 sets of suicide sprints and increase your intensity with each one. Run out 10 meters and back, then 20 meters out and back, then 30 meters out and back, then 40 meters out and back and finally 50 meters out and back.
Perform the first one at about 60% max effort, the second one at 70% max effort and the final one at 80% max effort.
Cool Down
Easy 5 minute jog
10 minutes of static stretching (focus on Hamstrings, Quads, IT Band)
Session One
VO2 Max
Beginner/Intermediate
Four sets of:
600 Meter Run
Rest 1 Minute
200 Meter Sprint
Rest 2 Minutes
Advanced
Five sets of:
600 Meter Run
Rest 1 Minute
200 Meter Sprint
Rest 2 Minutes
The 200s should be at a faster pace than your 600s.
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
5-Mile run (all out effort)
Compare your pace to the 5K time trial we did the week of July 3rd.
Session Three
Lactate Threshold
Beginner
Every 8 minutes, for 24 minutes (3 sets), complete:
1200 Meter Run
Intermediate
Every 8 minutes, for 32 minutes (4 sets), complete:
1200 Meter Run
Advanced
Every 8 minutes, for 40 minutes (5 sets), complete:
1200 Meter Run
Try to keep these within 10 seconds of each other. Goal is to improve at pacing for longer distances.
Check out this previous blog post that offers a few running tips.
Goal was to run these under 8 min/mile. A bit over confident here, ended up around 9 min/mile.
Session Three
Lactate Threshold
Beginner
Every 8 minutes, for 24 minutes (3 sets), complete:
1200 Meter Run – 6:08
1200 Meter Run – 6:14
1200 Meter Run – 6:23
Those aren’t too bad – you only deviated 15s from your first to the third set.
Remind me – what did you run your 5k in – what was your pace for that?
Hey, Nuno, I ran a 5:30/km which is 8:48/mile.
Goal was to run 600 Meter at 8 min/mile and 200 Meter at 7 min/mile.
Session One
VO2 Max
Beginner/Intermediate
Four sets of:
600 Meter Run – 2:57
200 Meter Sprints – 0:53
600 Meter Run – 2:57
200 Meter Sprints – 0:56
600 Meter Run – 2:39
200 Meter Sprints – 0:51
600 Meter Run – 2:36
200 Meter Sprints – 0:49
Looks like you were right between the 7 minute mile pace and 8 minute mile pace. My guess is that first two sets felt too slow? Glad you picked it up on the next 2 and were still able to maintain your 200 splits @disqus_KVAPdHwYnN:disqus
You are right, Nuno. Been taking a few days off lifting, my body felt fresh.
That’s super important @disqus_KVAPdHwYnN:disqus – monitor your rest to make sure you get the most out of the training sessions.
S1 vo2 beginner done on Monday
1) 2:22,78 min / 34,78 sec
2) 2:17,29 mín / 35,98
3) 2:17,10 / 36,57
4) 2:15,78 / 35,19
S3 lactate done on Friday beginner
According to my watch
1)5:10,78 1.22km (4:15 pace)
2) 5:13,07 1.2 km
3) 5:17,14 1.23 km
That’s just over 7 minute mile pace for the 1200s – how did those feel? @sigururhafsteinnjnsson:disqus
Question – right at the beginning of the week. Should I use the Invictus Pace Zones to define my goal for Session one and three?
Two – I assume is targeting a similar pace then the 5k trial?
Succesful week everyone!
@Patrick Donsbach:disqus – yes, do you still have access to it? Those are ballpark ranges – I am always curious what people are able to do and usually I compare it to the Pace Zones to make sure it’s on point.
The goal for the 5 mile time trial is to see if you can sustain that pace now for a slightly longer distance. Curious to see how everyone does. Please post your results.
VO2 Max – done Saturday
Beginner/Intermediate
Four sets of:
600 Meter Run 2:35 / 2:34 / 2:33 / 2:36
Rest 1 Minute
200 Meter Sprint 41 / 45 / 42 / 39
Rest 2 Minutes
Pace Zone for 600 should have been 2:15-2:25 (7min mile)
Zone for 200 44-48 (7min mile)
Lactate Threshold – had to do it Wednesday after competitors Backsquat and Deadlifts after a short rest and a running warmup
Beginner
Every 8 minutes, for 24 minutes (3 sets), complete:
1200 Meter Run
1. 5:49
2. 6:01
3. 5:52