The new cycle begins on January 1st! h
We would love to receive more feedback on what you would like to see in 2018 so please post your results/questions/comments to the blog or FaceBook group.
Make sure to use #InvictusEndurance when you post videos to social media.
Warm-Up
3 Minute jog
Followed by…
Banded Hip Opener
Dynamic Range of Motion Drills
Running Mechanics Drills
Two sets of:
Hands Behind Back Drill
Jump Rope Drill with Forward Movement
Followed by…
Three sets of:
150 Meter Sprint (50%, 60% 70%)
Walk 50 Meters
Session One
VO2 Max
Beginner/Intermediate/Advanced
Four sets of:
400 Meter Repeats
Rest 3-5 minutes in between
These don’t have to be all out efforts, we are looking for consistency.
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
10K Run
Compare this to your time from Oct 30th week. If you didn’t do it that week then you can use this as a benchmark for the upcoming training year!
Session Three
Lactate Threshold
Same as last week, let this be a lower volume week as you get ready for a great 2018.
If you missed one of the workouts from the last cycle, you can always go back and do it – such as the 15k Time Trial or the 800 Meter Time Trial.