The month of May will focus on testing various distances. We will use these benchmarks for pacing goals in the upcoming cycles.
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Warm Up
10 Minute Jog
At the top of each minute sprint for 10 seconds
Followed by…
Two sets of:
Perfect Stretch x 10 each leg
Duck Walk x 20 meters
Bear Crawl x 20 meters
Speed Skaters x 10 each side
Jumping Lunges x 10 each leg
Running Mechanics Drills
Two sets of:
Hands Behind Back Drills
Pony + Pony with Forward Movement
Followed by…
50 Meter Sprints @ 60%, 70% and 80%
Rest as needed in between
Cool Down
10 Minute Jog
Then…
Post Workout Stretches and focus on:
Hamstrings
Calves
Session One
VO2 Max
Beginner
Four Sets of:
400 Meter Sprint
400 Meter Jog (this is your recovery and should be at a very slow pace)
Intermediate
Five Sets of:
400 Meter Sprint
400 Meter Jog (this is your recovery and should be at a very slow pace)
Advanced
Six Sets of:
400 Meter Sprint
400 Meter Jog (this is your recovery and should be at a very slow pace)
The sprints should be at pace slightly faster than your mile. If you run 6 minute miles then that would be 1:30 per lap. Attack this workout with a mindset of running each 400 about 5-10 seconds faster
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
1 Mile Time Trial
This is an all out effort – be sure to warm up properly (15-25 minutes)
I would encourage running an 800 Meter at the goal pace prior as well, to see if that might be a pace you can maintain for another 2 laps.
Be aggressive and push yourself. Post your times to the FB group.
Session Three
Lactate Threshold
Beginner
For Times:
800 Meter Run
600 Meter Run
400 Meter Run
200 Meter Run
400 Meter Run
600 Meter Run
800 Meter Run
Rest 120 seconds after each effort.
Intermediate
For Times:
800 Meter Run
600 Meter Run
400 Meter Run
200 Meter Run
400 Meter Run
600 Meter Run
800 Meter Run
Rest 90 seconds after each effort.
Advanced
For Times:
800 Meter Run
600 Meter Run
400 Meter Run
200 Meter Run
400 Meter Run
600 Meter Run
800 Meter Run
Rest 60 seconds after each effort.
There is not much rest between efforts – you cannot go all out, otherwise you won’t be able to recover for the rest of the workout. Pacing becomes critical – be consistent!