This is week 3 of our 12 week cycle with the focus on the 1/2 marathon distance. If you are just starting out with the program then be sure to do a 5k for time so you can use it as a benchmark/reference point for training paces.
If you have no aspirations of doing a 1/2 marathon, you can still follow this program/cycle. We suggest ommitting 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
Two new drills this week with one that focuses on falling (ball of foot hops) and the jump rope drill which focuses on the pulling motion of running.
Please post your results to the comments.
Post your videos to social media using #InvictusEndurance
Warm-Up
Run 800 meters @ 50-60%
Followed by…
Two sets of:
Good mornings x 20 repetitions
Air Squats x 20 repetitions
Skipping for height x 20 meters
Skipping for distance x 20 meters
Backward skipping x 20 meters
A/B/C Skips
x 20 meters
Running Mechanics Drills
Two sets of:
Ball of Foot Hopping Drill
Jump Rope Drill
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 needed
Sprint 50 meters @ 90% effort
Cool Down
400 Meter Jog
Followed by 10-15 minutes of static stretching
Session One
VO2 Max
Beginner/Intermediate
Two sets of:
500 Meter Run
400 Meter Run
300 Meter Run
200 Meter Run
100 Meter Run
Rest 60 seconds after each interval, and 2 minutes after you complete a set
Advanced
Three sets of:
500 Meter Run
400 Meter Run
300 Meter Run
200 Meter Run
100 Meter Run
Rest 60 seconds after each interval, and 2 minutes after you complete a set
Session Two
Aerobic Threshold
Beginner/Intermediate
Two sets of:
1.5 Mile Repeats
Advanced
Three sets of:
1.5 Mile Repeats
These should be at a slightly faster pace than your 5k
Session Three
Lactate Threshold
Beginner
Two sets of:
7 Minute Run
3 Minute Jog
Intermediate/Advanced
Two sets of:
7 Minute Run
2 Minute Jog
5 Minute Run
1 Minute Jog
The run should be about 5-10 seconds faster than your 5k pace. The jog should be slow enough that you feel recovered before your next set.
Be sure to check out the blog post on Running: Pushing vs Pulling
Session Three
Lactate Threshold
Beginner
Two sets of:
7 Minute Run : 1436 m ; 1400 m
3 Minute Jog : 460 m ; 400 m
I liked this one. It felt like in a month I can get close to a 7 min mile if I keep training like this. Your warm ups and drills are the best. I am just upset with myself for not being able to keep up due to my travel plans.
Session One
VO2 Max
Beginner/Intermediate
Two sets of:
500 Meter Run – 2:11, 2:17
400 Meter Run – 1:40, 1:50
300 Meter Run
200 Meter Run
100 Meter Run – 0:22, 0:26
I have to start using my own wrist watch. Missed recording time on several of these intervals, but finished the whole thing in about 20 mins.
VO2 Max two sets
500m 1:54 / 2:17
400m 1:30 / 1:47
300m 1:11 / 1:19
200m 0:47 / 0:52
100m 0:20 / 0:21
That escalated quickly…
@Patrick Donsbach:disqus – that wasn’t easy it was it? I think if you had started out at 1:37 or so pace per 400, you could have maintained it for the workout.
Session Three
Lactate Threshold
Intermediate/Advanced
Two sets of:
7 Minute Run – 1350m
2 Minute Jog – 300m
5 Minute Run – 900m
1 Minute Jog – 110m
7 Minute Run – 1240m
2 Minute Jog – 280m
5 Minute Run – 930m
1 Minute Jog – 80m
Distance covered 5k200m.
@disqus_KVAPdHwYnN:disqus – looks like you settled well into your pace on this workout. I like seeing the 2nd 5 minute run where you covered more distance than in the first set.
Thanks Nuno. Good luck and have fun in Madison!
If we can only get in two sessions per week, which two sessions do you recommend?
Thanks,
Topher
@topherbarretto:disqus – depends on what you are weakest at. If you are better at the shorter distances, then skip the VO2Max and do the Aerobic and Lactate Threshold workouts.
S1 on Monday
Beginner
1:52,99
1:29,86
1:02,37
38:86
16;55
1:55,36
1:36,23
1:02,23
40;35
16,75
S3 done on friday
Beginner lactate
1) 1.57 km
2) 1.56 km pace according to my watch
(4.28)
I suck at running haha.
@sigururhafsteinnjnsson:disqus – your times were pretty consistent on session 1 – how did you feel? Do you think you could have pushed a little bit more?
Probably I am also just being careful
Question: Session two – what rest should we take between sets ?
@Patrick Donsbach:disqus – sorry about not getting back to you sooner on this. 3-5 minutes rest in between was ideal.
Don’t worry – in the end wasn’t able to do the session based on work and focused on the other two sessions instead.
Session Three / Beginner
Two sets of:
7 Minute Run // 3 Minute Jog
Just noticed that I only did a 2min jog in between the two runs.
1. 7 min avg. pace of 5:09/km
2. 7 min avg. pace of 5:11/km
Avg. pace on the 5 km was 5:20/km – in the 2min rest I slowed down to 6:30-7:00/km
@Patrick Donsbach:disqus – pretty consistent with the pacing. Whenever you have a smaller interval, you always want to make sure you are running it faster than your 5k pace
Took me a bit time to get the skipping and running drills down. Goal was to run in pace 4:30/4:15/4:00/3:45/3:30/km Session One VO2 Max Beginner/Intermediate 500 Meter Run – 2:11 – 4:23/km 400 Meter Run – 1:36 – 4:01/km 300 Meter Run – 1:10 – 3:55/km 200 Meter Run – 0:47 – 3:56/km 100 Meter Run – 0:29 – 4:57/km (Dead for 2 minutes) 500 Meter Run – 3:08 – 6:16/km 400 Meter Run – 1:40 – 4:12/km 300 Meter Run – 1:14 – 4:07/km 200 Meter Run – 0:51 – 4:19/km 100 Meter Run – 0:21 – 3:34/km Rest… Read more »
@disqus_KVAPdHwYnN:disqus – everything looked pretty spot on with the exception of the 2nd set of 500 – what happened there?
Just had to catch my breath and did some self talk. This usually happens to me in the middle of a MetCon. 🙂