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Check out the video with details about our upcoming cycle.
If you are training for a specific event and would like individual endurance programming please email me directly: nuno@crossfitinvictus.com
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Warm-Up
Run 800 Meters @ 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)
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Carioca x 20 meters
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
800 Meter Jog
Followed by 10-15 minutes of static stretching
Session One
VO2 Max
Beginner/Intermediate
Four sets of:
500 Meter Run
Rest 4 minutes
Advanced
Five sets of:
500 Meter Run
Rest 4 minutes
These should be at a fast pace and the goal is to keep the sets within 3-5 seconds.
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
Every 10 Minutes for 30 Minutes (3 sets):
Run 1-Mile
If you run an 8-minute mile then perform this workout every 12 minutes
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
For time:
1600 Meter Run
Rest 2 Minutes
and then …
Two sets of:
800 Meter Run
Rest 60 seconds
Rest 2 minutes and then…
For time:
1600 Meter Run