Welcome to the new cycle focused on the 5k distance that will run until the end of April!
If you haven’t joined the FB group yet then please do so as soon as possible and start posting your times, questions and comments.
We want you to do a 5k in a race at the end of this cycle. If you do then you will be entered into a raffle to win a FREE Invictus Endurance shirt.
Please continue to use #InvictusEndurance when you post photos/videos to social media.
Warm-Up
Run 3 minutes @ 50-60%
Followed by…
10 minutes of plyometrics
Running Mechanic Drills
Two sets of:
Ball of Foot Hopping Drill
Carioca Drill x 20 meters
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
5 minutes at a moderate pace
Then…
Post Workout Stretches
Session One
VO2 Max
Beginner
Four Sets of:
200 Meter Sprint
Rest 2 Minutes
Immediately followed by…
Three Sets of:
100 Meter Sprint
Rest 2 Minutes
Intermediate
Five Sets of:
200 Meter Sprint
Rest 2 Minutes
Immediately followed by…
Four Sets of:
100 Meter Sprint
Rest 2 Minutes
Advanced
Six Sets of:
200 Meter Sprint
Rest 2 Minutes
Immediately followed by…
Four Sets of:
100 Meter Sprint
Rest 2 Minutes
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
Three sets of:
30 second hill sprint
Rest 90 seconds
Followed by…
Three sets of:
60 second hill sprint
Rest 120 seconds
You can do this workout on a treadmill if you’d like, just set the incline so its challenging for the 30 and 60 seconds.
Be sure to focus on your calf mobility
as hill sprints can really tax this part of the legs.
Session Three
Lactate Threshold
Beginner
Four sets of:
800 Meters
Rest 3 minutes
Run hard, with the goal of maintaining your pace for all the working sets.
Intermediate
Five sets of:
800 Meters
Rest 3 minutes
Run hard, with the goal of maintaining your pace for all the working sets.
Advanced
Six sets of:
800 Meters
Rest 3 minutes
Run hard, with the goal of maintaining your pace for all the working sets.