Perform the VO2Max workouts on a TrueForm if you have one available – if not, you can do them on a track.
It will be helpful to have the data from the past few weeks as we move forward with our run training.
Please post your results to the comments.
For pacing information make sure you refer back to the blog post IÂ wrote
.
Post your videos to social media using #InvictusEndurance
Make sure to use #InvictusEndurance when you post videos to social media and for feedback on form email me directly: nuno@crossfitinvictus.com
Session One
VO2MAX Workout
A.
Warm-Up
Run 400 meters @ 50%
Stretch x 2 minutes
Run 400 meters @ 60%
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips x 20 meters
B.
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Foot Tapping x 20 reps per leg
Followed by…
Three sets of:
100 Meter Striders
A strider is where you increase your speed approximately every 20 meters until you reach approximately 85-90%
C.
Beginner
600 Meter Sprint
Rest 3 Minutes
400 Meter Sprint
Rest 2 Minutes
200 Meter Sprint
Take 3-5 minutes of rest followed by….
600 Meter Sprint sprint all out effort. Record your time.
Intermediate
Two sets of:
600 Meter Sprint
Rest 3 Minutes
400 Meter Sprint
Rest 2 Minutes
200 Meter Sprint
Rest 1 minute
Take 3-5 minutes of rest after your 2nd set followed by….
600 Meter Sprint sprint all out effort. Record your time.
Advanced
Three sets of:
600 Meter Sprint
Rest 3 Minutes
400 Meter Sprint
Rest 2 Minutes
200 Meter Sprint
Rest 1 minute
Take 3-5 minutes of rest after your 3rd set followed by….
600 meter sprint sprint all out effort. Record your time.
D.
Cool Down
2 Minute jog after your 600 meter all out effort.
10 Minutes of static stretching (Focus on Hamstrings, Calves, Hips)
Session Two
Aerobic Threshold Workout
A.
Warm-up:
Run x 5 minutes @ moderate pace (50%)
Followed by…
Two sets of:
Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)
B.
Running Mechanics Drills:
Two sets of:
Ball of foot hopping drills
Pulling with forward movement
Followed by…
Sprint 50 meters @ 60% effort
Rest as needed
Sprint 50 meters @ 70% effort
Rest as needed
Sprint 50 meters @ 80% effort
Rest as neeed
Sprint 50 meters @ 90% effort
C.
Beginner
Two sets of:
1200 Meter Run
400 Meter jog (recovery)
These should be at a faster pace than the 1600’s you did the week of 4/3
Intermediate
Three sets of:
1200 Meter Run
400 Meter jog (recovery)
These should be at a faster pace than the 1600’s you did the week of 4/3
Advanced
Four sets of:
1200 Meter Run
400 Meter jog (recovery)
These should be at a faster pace than the 1600’s you did the week of 4/3
D.
Cool Down
Your last 400 meter jog can be your cool down
Followed by 10-15 minutes of static stretching
Session Three
Lactate Threshold
A.
Warm-up:
Run x 400 Meters @ 50% pace
Followed by…
Two sets of:
Forward Lunges x 10 reps
Reverse Lunges x 10 reps
Lateral Lunges x 10 reps
High Kicks x 10 (leg straight) reps
One Leg Jumps x 10 reps
B.
Running Mechanics Drills:
Two sets of:
Foot Drag Drill
Falling Into Wall Drills x 10 each leg
Followed by…
Three sets of suicide sprints – increasing your intensity with each one.
Run 10 meters out and back, 20 meters out and back, 30 meters out and back, 40 meters out and back and finally 50 meters out and back.
Perform the first one at about 60% max effort, the second one at 70% max effort and the final one at 80% max effort.
C.
Beginner/Intermediate
Three sets of:
Run x 60 seconds
Rest x 2 minutes
Rest until the 12 minute mark
Followed by….
Two sets of:
Run x 60 seconds
Rest x 60 seconds
Advanced
Four sets of:
Run x 60 seconds
Rest x 2 minuets
Rest until the 15 minute mark
Followed by….
Three sets of:
Run x 60 seconds
Rest x 60 seconds
D.
Cool Down
Your last 60 second rest can be active – make it a slow jog/shuffle of the feet
Followed by 15 minutes of static stretching (IT Band, Achilles, Quads, Low Back)
https://www.youtube.com/watch?v=kQ71_T3WJ48&index=23&
Foot Drag
This drill incorporates the pulling motion with an emphasis on a proper landing position. This drill is done with a forward movement. The front leg is going to be doing the pulling and the trailing leg is going to be dragging a bit behind. The front leg is coming up quickly off the ground with the proper pulling mechanics and the focus is on landing under the general center of mass.