Week 3 of our 5k Cycle so make sure you are looking at the end of April/Beginning of May and sign up for a local 5k!
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.
Make sure to use #InvictusEndurance when you post photos/videos to social media.
If you’d like feedback on your running technique make sure you get a video from profile and tag #InvictusEndurance in it!
Warm-Up
400 Meter Jog
Followed by…
A skips x 10 meters
A skips (backwards) x 10 meters
B skips x 10 meters
B skips (backwards) x 10 meters
C skips x 10 meters
C skips (backwards) x 10 meters
High Knees (laterally) x 10 meters each direction
Running Mechanics Drills
Two sets of:
Falling Into Wall Drills x 10 each leg
Jump Rope with Forward Movement Drill
Followed by…
Three sets of:
45 second sprint @ 60%
15 second rest
Cool Down
800 Meter Jog (2 Laps)
Then…
10 Minutes of static stretching
Session One
VO2 Max
Beginner
Three sets of:
30 second sprint
150 seconds rest
Followed by…
Two sets of:
30 second sprint
120 seconds rest
Followed by…
One set of:
30 second sprint
90 seconds rest
Intermediate/Advanced
Four sets of:
30 second sprint
150 seconds rest
Followed by…
Three sets of:
30 second sprint
120 seconds rest
Followed by…
Two sets of:
30 second sprint
90 seconds rest
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
Four sets of:
30 second hill sprint
Rest 75 seconds
Compare these to week 1
Followed by…
Two sets of:
60 second hill sprint
Rest 100 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.
Session Three
Lactate Threshold
Beginner
Perform this workout with a running clock:
Four Sets of:
Run for 4 Minutes
At the top of each minute, complete …
Sprint 10 seconds
At the end of 4 minutes …
Rest for 2 minutes
Intermediate
Perform this workout with a running clock:
Five Sets of:
Run for 4 Minutes
At the top of each minute, complete …
Sprint 10 seconds
At the end of 4 minutes …
Rest for 2 minutes
Advanced
Perform this workout with a running clock:
Six Sets of:
Run for 4 Minutes
At the top of each minute, complete …
Sprint 10 seconds
At the end of 4 minutes …
Rest for 2 minute