September 17-23, 2018 – Endurance Program (Week 3)

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

If you haven’t invested in a watch for you running workouts then please check out this blog post

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This current cycle will run from Sept 3rd – Nov 25th.

Warm-Up
400 Meter Jog

Followed by…
A skips x 10 meters
A skips (backwards) x 10 meters
B skips x 10 meters
B skips (backwards) x 10 meters
C skips x 10 meters
C skips (backwards) x 10 meters
High Knees (laterally) x 10 meters each direction

Running Mechanics Drills
Two sets of:
Falling Into Wall Drills x 10 each leg
Jump Rope with Forward Movement Drill

Followed by…

Three sets of:
45 second sprint @ 60%
15 second rest

Cool Down
2 Lap Jog
10 Minutes of Stretching – focus on hips and low back

Session One
VO2 Max
Beginner/Intermediate
Five sets of:
120 second sprints
120 seconds rest

Advanced
Five sets of:
120 second sprints
90 seconds rest

Goal is to keep running consistent distances.

Session Two
Endurance Capacity
Beginner
5K Run
Rest 2 Minutes
1 Mile Run

Intermediate
5k Run
Rest 2 Minutes
1 Mile Run

Advanced

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5K Run
Rest 2 Minutes
5K Run

Build on your 5k from week 1 – can you maintain that pace for the 2nd part of this workout?

Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
4 Minute Run
3 Minutes Rest
4 Minute Run
2 Minutes Rest
4 Minute Run
1 Minute Rest
4 Minute Run

This workout is similar to what you did in week 1 but with a slightly shorter interval and one more round. Focus on finding a pace you can keep for all your intervals knowing your rest gets shorter.

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