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We are on the last week of this cycle so next week we will test your 10k. If the weather doesn’t allow you to run outside then you can always do these workouts on a treadmill, just make sure your form doesn’t change too much. Please record it and send it to me if you want feedback: nuno@crossfitinvictus.com
Your pace will vary based on the workout and the rest intervals. If you ever have any questions about the stimulus/pace we are looking to get from each session please ask.
Pace Zones –
< 5:30 minute mile pace – 1:20 per lap
< 6-minute mile pace – 1:30 per lap
< 7-minute mile pace – 1:45 per lap
< 8-minute mile pace – 2:00 per lap
< 9-minute mile pace – 2:15 per lap
< 10-minute mile pace – 2:30 per lap
Send me your videos for feedback on form: nuno@crossfitinvictus.com
Session One
VO2MAX Workout
A.
Warm Up
Three sets of:
200 Meter Run
200 Meter Jog
Followed by…
Two sets of:
A/B/C Skips x 20 meters each
Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg
B.
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Charlie’s Angels Drills
Jump Rope Drill
Followed by…
Jog the curve, sprint the straightaway, jog the curve, sprint the straightaway. Complete two laps.
If you don’t have a track available then jog for 45 seconds and sprint for 20 seconds. Complete four sets.
C.
Beginner:
In 15 minutes, complete as many 250 meters as possible. These should be at a fast pace. Jog 150 meters back to the start.
Intermediate:
In 20 minutes, complete as many 250 meters as possible. These should be at a fast pace. Jog 150 meters back to the start.
Advanced:
In 25 minutes, complete as many 250 meters as possible. These should be at a fast pace. Jog 150 meters back to the start.
Post the number of rounds completed and times to comments.
D.
Cool Down
10 Minute Jog
10 Minutes of Static Stretching (Focus on Hamstrings, Calves and Hips)
Session Two
Aerobic Threshold Workout
A.
Warm-Up:
Run 800 meters @ 60%
Followed by…
Two sets of:
Perfect Stretch x 20 meters
Reverse Lunges x 20 meters
A/B/C Skips x 20 meters
B.
Running Mechanics Drills
Two sets of:
Maintaining Ideal Position (Posture Drill)
Ball of Foot Hopping Drill
Foot Tapping
Followed by…
30 second sprint @ 50% effort
Rest 30 seconds
30 second sprint @ 60% effort
Rest 30 seconds
30 second sprint @ 70% effort
Rest 30s seconds
30 second sprint @ 80% effort
C.
Beginner:
Six sets of:
400 Meter Run (fast)
200 Meter Jog (recovery)
Intermediate:
Eight sets of:
400 Meter Run (fast)
200 Meter Jog (recovery)
Advanced:
Ten sets of:
400 Meter Run (fast)
200 Meter Jog (recovery)
Compare this to the week of 9/19-9/26 and post your times to comments.
D.
Cool Down
5 Minute Jog
10 minutes of static stretching (Focus on Quads, IT-Band and Adductors)
Session Three
Lactate Threshold
A.
Warm-up
Run 3 minutes @ 50-60%
Followed by…
Two sets of:
Perfect Stretch x 10 meters
Lateral Lunges x 10 meters
Tuck Jumps x 10 reps
B.
Running Mechanics Drills
Two sets of:
Change of Position Drill (from one foot to another) x 20 each side
Falling Into Wall Drills x 10 each leg
Jump Rope with Forward Movement Drill
Followed by…
Two sets of:
20 second sprint @ 60% effort
Rest 30 seconds
20 second sprint @ 70% effort
Rest 30 seconds
20 second sprint @ 80% effort
C.
Beginner:
Every 8 minutes, for 24 minutes, complete (three sets):
1200 Meter Run
Intermediate:
Every 8 minutes, for 32 minutes, complete (four sets):
1200 Meter Run
Advanced:
Every 8 minutes, for 40 minutes, complete (five sets)
1200 Meter Run
D.
Cool Down
400 Meter Jog
15 Minutes of Static Stretching (Focus on balls of your feet with lacrosse ball, Achilles, low back and shoulders)
https://www.youtube.com/watch?v=DCiUi1N7ZlM
Carioca
This drill focuses on using gravity to our advantage when we run. Quite simply, you want to move in the direction that you fall. Practice the carioca drill for about 10 meters and change direction. When you want to go in the opposite direction, lean in that direction. The key to this drill is not to plant your foot and push off. This is also what we don’t want to do when we are running (pushing off). Practice this drill from side to side for 10 meters and then running for 20 meters. When you transition from drill to running make sure you turn your hips and lean in the direction you want to move in.