September 10-16, 2018 – Endurance Program (Week 2)

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Please post your results, questions and comments to the Endurance Athlete Facebook group.

Please read the blog post on how to Calculate your Pace Zones

This current cycle will run from September 3rd – November 25th.

Warm-Up
2 laps around the track – if you don’t have a track available than an easy jog for 5 minutes.

Folllowed by…

Two sets of:
Perfect Stretch x 10 meters
Lateral Lunges x 10 meters
Tuck Jumps x 10

Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Charlie’s Angels Drills
Jump Rope Drill

Followed by…

100 meter sprint at 60%
Rest 45 seconds
100 meter sprint @ 70%
Rest 45 seconds
100 meter sprint @ 80%
Rest 45 seconds
100 meter sprint at 90%

Cool Down

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5 Minute Barefoot Jog
10 Minutes of Static Stretching

Session One
VO2 Max
Beginner
Four Sets of:
400 Meter Repeats
3 Minutes Rest

Intermediate
Five Sets of:
400 Meter Repeats
3 Minutes Rest

Advanced
Six Sets of:
400 Meter Repeats
3 Minutes Rest

Goal is to keep these within 5 seconds. Making sure you learn how to pace appropriately.

Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
25 Minute Run @ 80% Effort

Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
Four Sets of:
800 Meter Run (2 laps)
Rest 3 minutes in between

We will use this distance in a few more workouts during this cycle. Make sure to record your times, so you will be able to assess your progress as we decrease your rest periods and gradually increase the distances/rounds.

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