July 4 – 10, 2016 – Invictus Endurance Program

Session One
VO2MAX Workout

A.
Make sure you take a good 15-20 Minutes to warm up. This could include an 800M jog and 5-10 Minutes on Dynamic Range of Motion Exercises.

Include 3-4 Striders – this is where you pick up your speed over the course of 100M that by the last 20M you ought to be going at about 85-90% speed.

B.
Complete 8 sets:
150M Sprint
Rest 3 minutes between sets

This should be enough time for you to walk back to your starting point, or you can walk 50M to the next start -this should be 1/2 way of the curve of the track.

The sprints should be at 95% effort or greater – goal is to keep them within 2-3s of each other. Make sure you are not deviating anymore than that. If you go 100% effort on the first one, you may not be able to keep that pace up for the remainding running sets.

Post your times for the 150M Sprints to comments please.

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 5 sets:
5 Minutes on (moderate pace) about 20-30s slower than your mile PR Pace
4 minutes easy jog

Report distance covered for each – compare this to last week when you had a little bit longer rest between your inrtevals.

Your pace is going to be slower than your 1 Mile TT – about 20-30s slower. If you run a 6 minute mile, then I want you to run these working intervals at 6:20-6:30 pace and see if you can maintain it for the 4 working sets.

During the easy jog, this should give you a chance to fully recover so that you can maintain your pace during the running portions.

Post distance covered 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 –
1600
Rest 3 minutes
1200
Rest 2 Minutes
800
Rest 2 Minutes
1200
Rest 3 minutes
1600

Total Distance – 6400M

The goal of this workout is to be consistent. Try to have the same paces for the 1600s and the 1200s – these should be aggressive – ideally I want them just 15-20s slower than your mile TT pace.

Example: If you run 6 Minute Mile pace – then your goal needs to be coming in sub 6:20 for the first 1600 and the last one as well. There shld be enough time/rest in between so that you can maintain your pace. Same pace for the 1200s and 800.

2 laps easy jog cool down and mandatory 10 minutes of stretching.

Please post your times to comments.

A, B, C Skips

A/B/C skips are designed to prime your lower body to run; specifically, we want to get your legs some action before asking them to do work.

• A skip focuses on just bringing the knee up – opposite arm and opposite leg. Doing this for about 20-30 meters. 
• B skip focuses on activating the hamstrings – it’s an A skip with a knee extension at the end of it. 
• Lastly, C skips really focuses on the hips and making sure they are nice and open. C skips starts with an A skip, then on that same leg doing an A skip but at a diagonal angle, and then doing one more regular A skip.

Altogether there are 3 skips per leg before switching and doing the same thing on the other leg. This drill does require more coordination and may need to be done a little slower initially to get the rhythm. Think middle, out, middle, switch…