June 24-30, 2019 – Marathon Cycle (Transition Week)

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Warm-Up (Please utilize this for all 3 workouts this week)
Run 3 minutes @ 50-60%

Followed by…

10 Minutes of Dynamic Stretching

Running Mechanics Drills
Two sets of:
Ideal Position (hold for 30 seconds each leg)
Falling Into Wall Drills

Three sets of:
100 Meter Striders
A strider is where you increase your speed approximately every 20 meters until you reach approximately 85-90%

Cool Down (Please utilize this for all 3 workouts this week)
400 meter jog
15 Minutes of Static Stretching (Focus on Low Back, Hips, Shoulders, IT Band)

Session One
VO2 Max
Beginner/Intermediate/Advanced
Every 3 Minutes for 8 sets complete:
200M Sprint

If it takes you 45s to complete the 200M then you will have 2:15s of rest. Keep these at a moderate pace – about 80-85% effort. These are not all out efforts.

Don’t stress about your times/pace; just enjoy this workout. We will get back to running hard and hitting specific paces next week.

Session Two
Endurance Capacity
Beginner/Intermediate/Advanced

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30 Minute Run

Don’t worry about your pace – this is your recovery/transition week.

Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
1.5 Mile Repeats x 2
Rest as neededed between these. You can use a track or a loop to do this distance.

Don’t stress about your times/pace; just enjoy this workout. We will get back to running hard and hitting specific paces next week.

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