This is our first week of our 12 week cycle with the focus on the 1/2 marathon distance. You can still follow this program even if you don’t intend to run a 1/2 marathon. You can ommit the longer run, or shorten it based on your needs as an athlete. If you have questions on how to do so, please contact me directly at nuno@crossfitinvictus.com
The drills you see in the warm-up this week are targetted towards maintaining your ideal running position. Throughout this cycle you will see more advanced drills, but the drills assigned this week are a great place to start.
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
Warm-Up
Run for 5 minutes @ moderate pace (50%)
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
Lateral Leg Swings x 10 each direction
Parallel Leg Swings x 10 each leg
Running Mechanics Drills
Two sets of:
Ideal Position (hold for 30 seconds each leg)
Change of Position: From One Foot to Another
Followed by…
200 Meter Sprint @ 70% effort
100 Meter Walk (Recover)
200 Meter Sprint @ 80% effort
100 Meter Walk (Recover)
Session One
VO2 Max
Beginner/Intermediate
Every 5 Minutes for 20 minutes (4 sets), complete:
Run 400 Meters
Advanced
Every 5 Minutes for 25 minutes (5 sets), complete:
Run 400 Meters
Session Two
Aerobic Threshold Workout
Beginner/Intermediate/Advanced
5K Run
This will be a benchmark that will be used for pacing
Session Three
Lactate Threshold
Beginner/Intermediate
Three sets of:
5 Minute Run
2 Minute Jog
Advanced
Four sets of:
5 Minute Run
2 Minute Jog
Please review this blog post that covers efficient running.
Session Three
Lactate Threshold
Beginner/Intermediate
5 Minute Run 5:23/km
2 Minute Jog
5 Minute Run 5:14/km
2 Minute Jog
5 Minute Run 5:03/km
2 Minute Jog
Distance covered 3.48km.
Did this on a treadmill. Plan was to record form and go faster than 5k benchmark. Felt pretty fast but the sensation was a bit different from on the road.
Session 3 lactate threshold:
1) 0.73 miles
2) 0.70 miles
3) 0.70 miles
4) 0.72 miles
(Around a 7:15 pace)
@beccakimball:disqus – that’s pretty solid and consistent paces. Just under 1200 meters for each.
Warm up done!
5000m at best weather conditions.
Never done a 5k benchmark before so was curious.
Total time 26:43
Pace 5:10/5:30/5:29/5:25/5:09
Haven’t run this much in a week since three years (prep for a 10k company run) so look really forward to the coming weeks although I don’t like running ?
@Patrick Donsbach:disqus when is the 10k run?
keep track of your pace on the workouts, you will see that improve over the course of this running cycle.
Morning, sorry I did express myself the wrong way… Last time I did run that much was three years ago for a 10k. Since then only running when it was in the daily programming.
@disqus_XufQwta9Vz:disqus I did not finish session 3 yet. Doing crossfit and running this week has been a bit challenging. I may have to plan my runs on other days sometimes. Can’t make it happen on MWF like you suggested.
As you start the program and adding these sessions, it’s probably best if you do 2 x week for the first month to allow your body a chance to adjust to the volume. Once you do this consistently then start to look to add the 3rd session.
Did you get the 5k done?
Yes, I might do 2 sessions per week initially. And yes I did the 5k (30 mins 38 secs)
@nuno@disqus_XufQwta9Vz:disqus How do I gauge the level of effort to push for each session? Is it a percentage based off a certain run time? I apologize if I missed it in the class description somewhere. I’m just getting started and am trying to understand how hard to push for each session. Session One: Run 400m every 5min, 4-5sets. – Do I just go for as fast and as consistent as possible? I know I can hit 1:15, but probably only do it twice. I can for sure hit 1:30 all 4-5x sets. So, I just go by feel for now… Read more »
@topher@topherbarretto:disqus – these are great questions.
You want to be consistent with your paces – something CF athletes are starting to learn how to do. For the 400s if you run an all out 1:15 but can’t sustain that, then it’s pointless unless we ask you to do an all out effort, which we will specific.
For the 400s see if you can hit 1:25 for all the sets.
The 5k – all out effort, how did it go?
Session 3 – looking for consistency and seeing if you can maintain your pace for a long interval working set.
Session 1 vo2 done on Monday
Beginner
1) 1:33,17
2) 1:29,20
3) 1:28,61
4) 1:26,47
Session 3 done Friday lactate
Beginner
1) 1.10 km
2) 1.04 km
3) 1.06 km
I am only doing 2 running sessions
I am always going to so beginner / intermediate
Getting back into running I amight coming back from surgery plus I am doing also the athlete program or some aspect on it. Rowing / bike conditioning ☺
@sigururhafsteinnjnsson:disqus – those are pretty consistent numbers for session 1
It’s great if you can keep them within 3-5 seconds of each other.
How did the longer intervals feel?
@disqus_XufQwta9Vz:disqus How do I gauge the level of effort to push for each session? Is it a percentage based off a certain run time? Apologize if I missed it in the class description somewhere. I’m just getting started and am trying to understand how hard to push for each session. Thanks.
Session Three done
Total distance 3.6k covered within the 21min.
My average heartrate incl the 2min jog was around 140, last 5min of run i was constantly over 170.
Will do the 5k run Saturday/Sunday on a proper track.
@Patrick Donsbach:disqus – how did the 5k go?
I will usually suggest mapping out a route using mapmyrun.com and repeating it on the same route. Doing a 5k on a track isn’t the most fun but can be done.
How do I gauge the level of effort to push for each session? Is it a percentage based off a certain run time? Apologize if I missed it in the class description somewhere. I’m trying to understand how hard to push for each session. Thanks.
Warm up then running drills then,
5k time – 27:31.5
– 5:27.1
– 5:33.0
– 5:29.8
– 5:29.0
– 5:32.6
Plan was to stick to an avg pace 5:30/km. Missed it by just a little bit.
My avg heart rate was at 184bpm which makes the last km pretty tough. When I run longer distance, I feel I still got the legs working, but my heart (lungs?) is not working aerobically?
Hey Scott,
With time your aerobic base will improve and your heart will be able to keep up with your legs. Running consistently 2-3 x week will improve this, you will see after the first month.
Thanks Nuno. Sure will.
Monday, My 200M was sitting around 1:35-1:45
Today, my 5k was at 38minutes( there was stopping/walking). I need to get the mentality set for running and NOT stopping.The heat in Texas isn’t very considerate.
It has been a loooong time since I have ran distance, but that is why I am doing this.
Any tips on run vs. jog, since distance is horrible but my sprints are much better?
Also any apps that people use to track your time/distance? all very specific numbers?
Kayla, I use a Garmin watch, and I program the intervals into it via desktop app. It beeps throughout the course, and it tracks everything, which sometimes can be obsessive.
Hey Kayla Using a Garmin watch will help with pacing/distance. If you don’t want to spend the money, which is totally understandable you can run on a track so it’s easier to gauge your pace. The document below gives you some ranges for different distances. These vary based on how much rest you have between sets. The more rest you have – the faster the intervals should be. The less rest, then the pace will slow down some. You will get better with distance if you run consistently – set a schedule so you do it weekly and it becomes… Read more »
Session 2 5k: 24:02
(7:38, 7:46, 7:49, last .1 0:48)
For session 3, is there a specific speed we should use for the run vs. jog?
Great question @becc@beccakimball:disqus – the run should be hard, the jog is your recovery. You ought to be able to maintain your pace during your working sets. By seeing your 5k pace, I would suggest you shoot for 7:15 pace for your 5 minutes of running which is a little faster than your 5k pace but remembering you get 2 minutes jog/rest in between.
Great, thank you Nuno!
Becca, that’s a great time!
Thanks Scott, you too! Awesome consistency
Session Two
Aerobic Threshold Workout
Beginner/Intermediate/Advanced
5K Run – 30 mins 38 seconds
The warm up including the drills work like magic to get me ready for the run. My goal was to keep it under 30 mins because I did not run a 5k in years. Although it took me 38 seconds longer than my goal, I am happy because I maintained a steady pace till the end. Finished the first mile around 9 mins, second mile around 19 mins and third mile at 29:25. Breathing was comfortable and did not stop running at any point of time.
Great job @pradeepambati:disqus – when we re-test the 5k, make sure you use the same course.
Thanks Nuno. I will use the same course next time.
VO2 max – Beginner (mile 7:06)
1. 1:43
2. 1:30
3. 1:38
4. 1:33
Had to run outside the box on the street.
@Patrick Donsbach:disqus – did you make sure to warm up before your first set? Looks like a big difference in times in your working sets. I think you could have probably averaged between 1:32:1:35
Thanks Nuno, warm up was done but for the first set I didn’t really incorporate a goal time which changed for the followimg sets. Next time will aim for the 1:32.
Want to do session three tomorrow, any tips on using heartrate monitor, from reading comments above it sounds like I should be above 80% and use the 2min to calm down.
Thanks in advance
Patrick
@Patrick Donsbach:disqus – i don’t do much training with HR monitor, but we can work with pace zones based on your goals.
Oh man everyone got their scores will do that for session two, nunu am a horrible runner I want to know as my longest distance was 4K do i need to finish the 5k no matter what it takes right ?
Hi @disqus_GKvRFvGu7R:disqus – yes run the 5k without stopping. You can do it.
Are you currently doing CF regularly too?
Hey mate No I have stopped crossfit am fully dedicated for this program wanna smash the runs 😀
@disqus_GKvRFvGu7R:disqus – don’t stop doing CrossFit, this program is designed to compliment your training. You could do this as a stand along program, but its meant to go along with your current training.
Run for 5 minutes @ 12:00/mile
Followed by…
Warm up drills @ 5:00
Followed by…
200 Meter Sprint @ 6:20/mile
100 Meter Walk (Recover)
200 Meter Sprint @ 5:12/mile
100 Meter Walk (Recover)
Session One
VO2 Max
Beginner/Intermediate
Every 5 Minutes for 20 minutes (4 sets), complete:
Run 400 Meters @ 8:34/mile
Run 400 Meters @ 7:00/mile
Run 400 Meters @ 7:49/mile (dying)
Run 400 Meters @ 6:28/mile
An athletic session I felt. Pacing for 400 meter runs was mostly by feel.
The times varied quite a bit – over time, you will get much better at finding a pace you can maintain.
Yes, Nuno. I want to become a more technical runner. Thank you.
Doing the drills at the beginning will definitely make you a more efficient runner.
Session 1 400s:
1) 1:36.08
2) 1:33.98
3) 1:31.55
4) 1:28.61
5) 1:25.69
Should we be trying to get faster each time, or stay the same? Also, for the pacing on the McMillan website, is the time they give us for one 400 what we should do for all sets in a workout like this, or is that for one max out 400? Thanks!!
HI Becca,
Great question – ideally you want to be consistent, when doing 400 Meter Repeats you don’t want your times to deviate more than 3-5 seconds. I’d say based on your times you could have probably held a 1:30 for all of them. We will do a workout similar to this at the end of the program and you can compare your times.
Thanks!!
Session 1 (advanced) – Averaged around 2:00 mins for 400 m run.
May be less than 2 mins because the marks on the track confused me. I really like the warm up before starting the session. Looking forward to my next session.
Nicely done @pradeepambati:disqus – 400M run is one lap around the track 🙂
Each week is a new warm up that you can use for all 3 sessions – you will see the drills will change though and become more advanced.
Thanks man. I go to an indoor track that is smaller. So one lap is only 200 m
Gotcha