September 25-October 1, 2017 – Endurance Program

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This week you will see lower volume and intensity as we prepare for the upcoming cycle. If you have not done your 13.1 mile run, please do it this week.

Check out the video

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with details about our upcoming cycle.

Facebook group will be up and running by October 2nd so if you are an active member you will receive an invite. Post your results, commments and questions there going forward please.

Please continue to post your results so we can track your progress.

If you have any questions please post them to blog/comments.

Post your videos to social media using #InvictusEndurance
Warm-Up
Two sets of:
300 Meter run
100 Meter jog

Followed by…

Two sets of:
A/B/C Skips x 20 meters each

Skipping for Height x 20 meters
Skipping for Distance x 20 meters

Warm Up to Prevent Shin Splints

Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Falling Into Wall Drill

Followed by…

Jog the curve, sprint the straightaway, jog the curve, sprint the straightaway. Do two laps this way.

If you don’t have a track available, jog for 45 seconds, sprint for 20 seconds for four sets

Cool Down
Jog x 4 minutes
Couch and Double Pigeon stretch

Session One
VO2 Max
Beginner/Intermediate/Advanced
Every 2 minutes, for 20 minutes (10 sets), complete:
45 second sprint
Rest the remainder of the time
(Cover as much distance as possible)

Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
30 Minute Recovery Run
Don’t worry about pace here, just go out and enjoy the run

Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
Five sets of:
Run for 4 Minutes
Rest for 2 Minutes

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Sigurður Hafsteinn Jónsson
Sigurður Hafsteinn Jónsson
September 29, 2017 12:59 am

Going to sign up for next cycle

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