Introducing two new videos this week; one is on Plyometrics for your warm-up and the second introduces the Metronome. Ideally, you want to keep a cadence of 90+ so play around with what feels comfortable in the short sprints of your warm ups this week.
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
Run 3 minutes @ 50-60%
Followed by…
10 Minutes of Plyometrics
Running Mechanics Drills
Two sets of:
Maintaining Ideal Position
Pony + Pony with forward movement
Followed by…
Use a Metronome for this portion:
Run x 30 seconds @ 60-70%
Jog x 30 seconds
Run x 30 seconds @ 70-80%
Jog x 30 seconds
Run x 30 seconds @ 80-90%
Jog x 30 seconds
Cool Down
Jog for 3 minutes
Spend 15 minutes static stretching (Low back, Hips, Achilles, SMR your feet)
Session One
VO2 Max
Beginner/Intermediate
Three sets of:
400 Meter Sprint
200 Meter Sprint
100 Meter Sprint
Rest the amount of time it takes you to complete the distance. If it takes you 90 seconds to complete 400 meters, then you will rest 90 seconds before starting the 200 meters and so on.
After each round (400, 200, 100), rest 2 minutes.
Advanced
Three sets of:
400 Meter Sprint
200 Meter Sprint
100 Meter Sprint
Rest the amount of time it takes you to complete the distance. If it takes you 90 seconds to complete 400 meters, then you will rest 90 seconds before starting the 200 meters and so on.
After each round (400, 200, 100), rest 2 minutes.
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
15K Run (9.32 miles)
Goal here is to see if you can hold your pace for your 1/2 marathon. This is a good time to start thinking about a nutrition strategy.
Session Three
Lactate Threshold
Beginner
Two sets of:
1000 Meter Run
Rest 2 minutes
500 Meter Run
Rest 1 minute
Intermediate/Advanced
Three sets of:
1000 Meter Run
Rest 2 minutes
500 Meter Run
Rest 1 minute
First week back from a 3wk Canada trip without any running but lots of hiking
was only able to do one session last week.
400 Meter Sprint 1:18 / 1:16 / 1:22
200 Meter Sprint 0:32 / 0:34 / 0:33
100 Meter Sprint 0:13 / 0:15 / 0:16
Noticed after the session that the distances of the track are slightly shorter, was the first time I used it, still happy with more or less consistent times and last round felt horrible.
Btw. thanks nuno for posting your shoulder rehap wod (airdyne, ghd, ring rows) horrible one but helped 🙂
@Patrick Donsbach:disqus – welcome back.
How did you know the distances on the track were shorter?
Glad you liked that workout -not bad huh?
I posted a few other hotel workouts I did this past weekend on my story, did you catch those?
On the track I was wondering about my faster then usual times (1:16 on 400m is above 90% effort) but was to focused to keep up with my running partner and then noticed later on the polar app that distances was shorter.
Spottet the hotel wods as well, some not applicable to the shoulder yet. Will see if I can get the one in you posted today/yesterday (airdyne, wb, pullup). Will be a good test before i have physio treatment on Saturday.
@Patrick Donsbach:disqus – i’d say the track is probably more accurate than your app since it’s probably trying to gather information from satellites. But it could be that its shorter, I have seen it. Check the school info if you can.
Welcome back, Patrick!!! As you can probably see, I have missed you!!! 🙂
hahahaha…. don’t worry, will post times no again! good work you put it while I was gone!
But I have to say, you are crazy (in a positive way) doing 5k run on the air runner 🙂
Haha. Thanks. Train hard.
Warm up, Polymetrics, drills, then,
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
15K Run (9.32 miles)
Ended up running a 5k on the Air Runner. 28:48.6. Didn’t even break my first week benchmark.
Have to admit eating crap and not sleeping well this past weekend. And the mental of running 15k on a Air Runner was just overwhelming. Will get myself together for next week.
Nuno, what is your nutrition strategy for anything that is longer than 10k?
@disqus_KVAPdHwYnN:disqus – Why would you run a 15k on an Air Runner?
Get outside and run. I would not recommend doing it on an Air Runner.
For nutrition strategy reference this article –
http://journal.crossfit.com/2010/07/race-day-fueling.tpl
It explains everything pretty well for endurance events.
Thanks for the nutrition guide!
Nuno, is there an issue with running on Air Runner for long distance? Or it’s just mentally unhealthy? 🙂
Truth is that my wife and I just had a second newborn this past weekend, so I have been eating hospital food and sleeping on a couch. Air Runner was the closest thing I could get to.
No excuse though. I will be back this week!
@disqus_KVAPdHwYnN:disqus – first of all: big congratulations on your new born!!!! That alone is worth celebrating.
As for running – all you need is your shoes and a watch, take a short break from everything you got going on and run outside. The Air Runner is more challenging I would say for longer distances and takes some getting used to.
Will do. Thanks!
Session One
VO2 Max
Beginner/Intermediate
Three sets of:
400m – 1:52
200m – 0:53
100m – 0:24
400m – 1:59 – physically tough here
200m – 0:52
100m – 0:27
400m – 1:57 – mentally tough here
200m – 0:53
100m – 0:23
@disqus_KVAPdHwYnN:disqus – a lot of these workouts are mentally tough and physically too. They are programmed that way and hopefully you can translate that to your races/workouts.
Sometimes it’s good to run without the Garmin, go by feel…
The Air Runner I would say is much harder than running on a track. Nice job!
Oh yes, the next time for such workout, I would just go by feel and use the monitor on the Air Runner instead of the Garmin.
Thank you!
Perfect @disqus_KVAPdHwYnN:disqus
We created the Facebook Group.
Both our in house and online program will have access 🙂
I will add you to it now