June 20, 2016 – Invictus Endurance Program

Session One
VO2MAX Workout

A.
Make sure you take a good 15-20 Minutes to warm up. This could include an 800M jog.

5-10 Minutes on Dynamic Range of Motion Exercises

Include 3-4 Striders – this is where you pick up your speed over the course of 100M that by the last 20M you ought to be going at about 85-90% speed

B.
Complete 10 sets of:
200M Repeats
200M Jog in between

Total Mileague – 4000M

Your 200M Repeats are going to be fast – not all out, otherwise you won’t have a chance to recover.
If your 1 Mile TT is 6:00 then your 200M splits should be faster than 45s – most likely they will fall in the 35-40s range, make sure your times don’t drop anymore than this range.

Session Two
Aerobic Threshold Workout

A.
This warmup can be a little bit shorter since you are not sprinting, but take at least 10 minutes to do so.

This could include 400M jog, then 5 minutes of dynamic range of motion and a 4 x 50M Sprints at a moderate/fast pace.

B.
Complete 3 sets of the following:
8 minutes on (moderate pace), 2 minutes easy jog
Cover as much distance as possible

This is the longest you’ve ran without stopping up to this point. The 2 minute easy jog is not a lot, so make sure you don’t go out too hard on the first 8 minutes. Ideally, we would like you to stay consistent during your 3 working sets on the distance that you cover.

Your pace is going to be slower than your 1 Mile TT – about 30s slower
If you run a 6 minute mile, then I want you to run these working intervals at 6:30 pace and see if you can maintain it for the 3 working sets.

Session Three
Lactate Threshold

A.
Take 15-20 Minutes to warm up properly.

This should include at least 800M jog then about 5-10 minutes of dynamic stretching to get your running muscles primed to do some work.

B.
Complete 4 sets
1200M
Rest 1 Minutes
400M
Rest 2 Minutes then repeat

Total Distance – 4800M

You have built in rest in this workout – let’s see if you can hold your 1 Mile TT pace.

You’ll run your 1200M (3 laps) at your pace – let’s use 6 minute mile as an example – so that will be 4:30 for your 1200, then a 1 minute rest, then you will run 400M – you can go a little faster here, but not at the expense of your next interval.

The goal is consistency – can you maintain your pace for all 4 sets. If not, then we can start to see where your pace starts to drop.

Cooldown:
2 laps easy jog cool down and mandatory 10 minutes of stretching.

Report your times for each 1200M and 400M.