We are approaching the half way point on this current training cycle. Please continue to post your results so we can track your progress.
Two new drills this week; one focusing on Pulling and one focusing on Falling.
Make sure to use #InvictusEndurance when you post videos to social media.
Please post your results to the comments.
Post your videos to social media using #InvictusEndurance
Warm-Up
400 Meter Run @ 50% pace
Followed by…
Two sets of:
Forward Lunges x 10
Reverse Lunges x 10
Lateral Lunges x 10
High Kicks x 10 (leg straight)
One Leg Jumps x 10
Running Mechanics Drills
Two sets of:
Falling Into Wall Drills x 10 each leg
Pony + Pony with Forward Movement
Followed by…
Run x 30 seconds @ 60-70%
Jog x 30 seconds
Run x 30 seconds @ 70-80%
Jog x 30 seconds
Run x 30 seconds @ 80-90%
Jog x 30 seconds
Cool Down
400 Meter Jog
15 Minutes of Static Stretching (Focus on Low Back, Hips, Calves & IT Band)
Session One
VO2 Max
Beginner
Four sets of:
500 Meter Run
Rest 90 seconds
200 Meter Sprint
Rest 3 Minutes
Intermediate
Five sets of:
500 Meter Run
Rest 90 seconds
200 Meter Sprint
Rest 3 Minutes
Advanced
Six sets of:
500 Meter Run
Rest 90 seconds
200 Meter Sprint
Rest 3 Minutes
Try to hold your mile pace for the 500s. If you run 6 minute miles it would be around 1:30 per lap. Make the 200s faster.
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
10K Run – all out effort here
This should be faster than your 1/2 marathon race pace
Session Three
Lactate Threshold
Beginner
1600 Meter Run
Rest 2 minutes
1200 Meter Run
Rest 2 minutes
800 Meter Run
Intermediate
1600 Meter Run
Rest 2 minutes
1200 Meter Run
Rest 2 minutes
800 Meter Run
Rest 2 minutes
1600 Meter Run
Rest 2 minutes
800 Meter Run
Advanced
Two sets of:
1600 Meter Run
Rest 2 minutes
1200 Meter Run
Rest 2 minutes
800 Meter Run
Rest 2 minutes
Goal is to keep your race pace for these intervals.
Keep on the lookout this week for a blog post on Plantar Faciitis.
Session 1 Beginner:
500m 1:55 / 1:56 / 2:09 / 2:08
200m 0:40 / 0:39 / 0:43 / 0:40
Happy with the 200 times, felt like going to hard on the 500 (mile time 7:10). Keep on running was mentally challenging in round 3+4 on the 500.
Session 3 beginner:
1600 in 8:13 – 5:08/km
1200 in 5:58 – 5:00/km
800 in 3:27 – 4:29/km
@Patrick Donsbach:disqus – those first 500s were fast…Wondering if you had run them at 2:00 if you could have sustained that pace? I know they are mentally challenging, that’s the point- push you to become better.
This week – see if you can push the paces of the lactate threshold workouts since you have the times from this week to help you gauge.
Did this on a Air Runner. First time. Felt more in the lower hamstring than upper hamstring? 200m look slower than on the tracks maybe because I was worried falling off the dragon! Session One VO2 Max Beginner Four sets of: 500 Meter Run – 2:44 Rest 90 seconds 200 Meter Sprint – 0:51.9 Rest 3 Minutes 500 Meter Run – 2:38.8 Rest 90 seconds 200 Meter Sprint – 0:53.6 Rest 3 Minutes 500 Meter Run – 2:45.9 Rest 90 seconds 200 Meter Sprint – 0:59.8 Rest 3 Minutes 500 Meter Run – 2:49.1 Rest 90 seconds 200 Meter Sprint… Read more »
@disqus_KVAPdHwYnN:disqus – running on an assault fitness is much harder i would say then on a track, especially if you aren’t used to running on one. I definitely like it for training purposes because it forces you to use your hamstrings which is key in pulling the foot up off the ground – in alignment with the drills we have. It would be great if you can have someone videotape you on a track from profile view – that would give us the best viewing angle. You can post it here or email it to me and I can look… Read more »