Welcome to our 1/2 Marathon Online Program
Check out the video on Ideal Running Position
Please post your results, questions and comments to the Endurance Athlete Facebook group and use #InvictusEndurance when you post on social media
Warm-Up
Run 400 meters @ 50%
Stretch Hip Flexors 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 Mechanics Drills
Two sets of:
Maintaining Ideal Position (Posture Drill)
Jump Rope Drill
Followed by…
Run x 30 seconds @ 60-70%
Jog x 30 seconds
Run x 30 seconds @ 70-80%
Jog x 30 seconds
Run x 30 seconds @ 80-90%
Jog x 30 seconds
Cool Down
2 Lap Jog
10-15 Minutes Static Stretching
Session One
VO2 Max
Beginner
Four sets of:
400 Meter Sprint
400 Meter Jog
Intermediate
Five sets of:
400 Meter Sprint
400 Meter Jog
Advanced
Six sets of:
400 Meter Sprint
400 Meter Jog
Run these fast and hard!!! Post your times to the FB group.
Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
5 Mile Tempo Run @ 85% effort
For pacing recommendations check out this blog post
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
Four sets of:
1200 Meter Run (3 laps)
400 Meter Jog (recovery)
These should be around your mile time trial pace