Make sure you are recording your benchmarks this month – we will be using them for future cycles.
Post your videos and pics to social media and use #InvictusEndurance
Make sure you order your Invictus Endurance shirt from the CF Invictus Store
Warm Up
Two sets of:
Jog x 200 Meter
Backward Jog x 100 Meter
Followed by…
Two sets of:
Forward Lunges x 10 reps
Lateral Lunges x 10 reps
High Knees x 10 reps
Skipping for height x 10 reps
Skipping for distance x 10 reps
Running Mechanics Drills
Two sets of:
Foot Drag
Ball of Foot Hopping Drill
Followed by…
Tabata Sprints @ 70% effort
20 seconds on, 10 seconds off x 8 sets
Cool Down
10 Minute Jog
15 Minutes of Static Stretching
Session One
VO2 Max
Beginner/Intermediate/Advanced
Five sets of:
500 Meter Sprints
Rest twice the amount it takes you to complete the distance. If you run a 2:00 for the 500M, then you will rest 4:00 before the next one.
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
2 Mile Time Trial
This is an all out effort – be sure to warm up properly (15-25 minutes)
I would encourage running an 800-1200 Meter at the goal pace prior as well, to see if that might be a pace you can maintain for the rest of the distance. Make sure you wear a watch and keep an eye on your pace per lap to see if you are on track for your goal.
Be aggressive and push yourself. Post your times to the FB group.
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
7 Minute Run
3 Minutes Rest
6 Minute Run
2 Minutes Rest
5 Minute Run
Done
You can do a slow jog during your rest periods if you’d like, but there should be a significant change of pace when you start your run portions. Post total distance to the FB group.