In our next cycle, which starts July 3rd, we will launch a 12 week program that will prepare you for a 1/2 marathon. This will also be available for purchase down the road in case you want to run a 1/2 marathon some other time during the year.
Please post your results to the comments.
For pacing information make sure you refer back to the blog post I wrote.
Post your videos to social media using #InvictusEndurance
Make sure to use #InvictusEndurance when you post videos to social media and for feedback on form email me directly: nuno@crossfitinvictus.com
Warm-Up
A.
Run for 5 minutes @ moderate pace (50%)
Followed by…
Two sets of:
Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)
B.
Running Mechanics Drills
Two sets of:
Ball of foot hopping drills
Pulling with forward movement
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 neeed
Sprint 50 meters @ 90% effort
Cool Down
2 Minute Jog
10-15 Minutes of static stretching (Focus on Hamstrings, Calves, Hips)
Session One
VO2 Max
Beginner/Intermediate
Four sets of:
45 second sprint
3:15 seconds rest
Three sets of:
45 second sprint
2:15 seconds rest
Advanced
Four sets of:
45 second sprint
3:15 seconds rest
Three sets of:
45 second sprint
2:15 seconds rest
Two sets of:
45 second sprint
1:15 seconds rest
Session Two
Aerobic Threshold Workout
Beginner/Intermediate
Two sets of:
2 Mile Run
Rest 5-10 minutes in between. Goal is to keep these within 30 seconds of each other.
Advanced
Two sets of:
5K Run
Rest 5-10 minutes in between. Goal is to keep these within 30 seconds of each other, hopefully no more than 1 minute off.
Session Three
Lactate Threshold
Beginner
Four sets of:
700 meter run
Rest 2 minutes
Intermediate
Five sets of:
700 meter run
Rest 2 minutes
Advanced
Six sets of:
700 meter run
Rest 2 minutes
https://www.youtube.com/watch?v=S2gKZw8pGnk
Charlie’s Angels Drill
This drill focuses on maintaining midline stability. You will pick a target and pretend you are shooting at it. Run towards it at first without engaging your midline and see how much deviation happens. Run towards it again and this time focus on keeping your midline engaged and see how different that was. The goal is to keep your core engaged as you run so we avoid swaying from side to side, not allowing our arms to rotate across our body excessively.