Welcome to our 1/2 Marathon Online Program – please post your results, questions and comments to the Endurance Athlete Facebook group.
Two new drills this week with one that focuses on falling (ball of foot hops) and foot tapping which focuses on the pulling motion of running.
Be sure to check out the blog post on Running: Pushing vs Pulling
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 800 meters @ 50-60%
Followed by…
Two sets of:
Good mornings x 20 repetitions
Air Squats x 20 repetitions
Skipping for height/distance x 20 meters each
Backward skipping x 20 meters
A/B/C Skips x 20 meters
Running Mechanic Drills
Two sets of:
Ball of Foot Hopping Drill
Foot Tapping
Followed by…
Sprint 50 meters @ 60% effort
Rest as needed
Sprint 50 meters @ 70% effort
Rest as needed
Sprint 50 meters @ 80% effort
Rest as needed
Sprint 50 meters @ 90% effort
Cool Down
10 Minute Jog
10 Minutes of static stretching
Quad Mobility
Banded Hip Opener
Session One
VO2 Max
Beginner
Every 3 Minutes for 18 Minutes (6 sets)
300 Meter Sprint
Rest the remainder of the time
Intermediate
Every 3 Minutes for 24 Minutes (8 sets)
300 Meter Sprint
Rest the remainder of the time
Advanced
Every 3 Minutes for 30 Minutes (10 sets)
300 Meter Sprint
Rest the remainder of the time
The goal is consistency here – times should be within 3-5 seconds on all of them.
Session Two
Endurance Capacity
Beginner
Two sets of:
2 Mile Repeats
Rest 5 minutes in between – practice your race pace for these efforts, if you feel good push the second one (negative splits)
Intermediate/Advanced
Two sets of:
5k Repeats (3.1miles)
Rest 5 minutes in between – practice your race pace for these efforts, if you feel good push the second one (negative splits)
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
Two sets of:
5 Minute Run
2 Minutes Rest
Followed by…
Two sets of:
4 Minute Run
2 Minutes Rest
These should be around your mile time trial pace