Have you joined our private FB group yet? If not, please do so here
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The FaceBook Group is meant to encourage interaction with our members as well as post questions and comments in regards to the program. Please use it as much as possible.
Have you set your goals/races for 2018? If not, and you’d like to do so please email me directly: nuno@crossfitinvictus.com
Did you catch the blog I wrote on creating a vision statement for your endurance event? Check it out here
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Have a great thanksgiving week!!!
Post your videos to social media using #InvictusEndurance
Warm Up
Run 2 minutes @ 50%
Dynamic Stretch x 5-10 minutes
Run 2 minutes @ 75%
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Foot Tapping x 20 per leg
Followed by…
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
Easy 5 minute jog
10 minutes of stretching
IT Band Stretch
Session One
VO2 Max
Beginner/Intermediate
Six sets of:
400 Meter Run
Rest 2-3 minutes in between
Goal here is to keep these within 3-5 seconds, if your pace drops then workout is finished.
Advanced
Eight sets of:
400 Meter Run
Rest 2-3 minutes in between
Goal here is to keep these within 3-5 seconds, if your pace drops then workout is finished.
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
Thanksgiving 5k or 10k Turkey Trot
Get out and find a Turkey Trot you can participate in, you can treat this as a race or you can just go out and run it for fun!
Session Three
Lactate Threshold
Beginner/Intermediate
Two sets of:
1200 Meter Run
Rest 90 seconds
1000 Meter Run
Rest 5 minutes
Advanced
Three sets of:
1200 Meter Run
Rest 90 seconds
1000 Meter Run
Rest 5 minutes
Goal here is to go a little faster than your 2 mile time trial pace. Shoot for about 5 seconds faster per lap.