One more week before our 1/2 marathon cycle kicks off June 4th.
Post your videos and pics to social media and use #InvictusEndurance
Make sure you order your Invictus Endurance shirt from the CF Invictus Store
Warm-up
Run for 5 minutes @ moderate pace (50%)
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
Lateral Leg Swings x 10 each direction
Parallel Leg Swings x 10 each leg
Running Mechanics Drills
Two sets of:
Ideal Position (hold for 30 seconds each leg)
Charlies Angels Drill x 20 meters
Followed by…
200 Meter Sprint @ 70% effort
100 Meter Walk (Recover)
200 Meter Sprint @ 80% effort
100 Meter Walk (Recover)
Cool Down
5 Minute Barefoot running – preferablly on grass
10-15 minutes of Static Stretching
Session One
VO2 Max
Beginner/Intermediate/Advanced
Two sets of:
20 Meter Sprint
30 Meter Sprint
50 Meter Sprint
Rest 3 minutes between efforts and 5 minutes beteween sets
*These should be very fast efforts so please make sure to warm up properly*
Followed by…
Two sets of:
250 Meter Sprint
Rest 90 seconds after each one
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
Two sets of:
400 Meter Run at about 70-80% effort
Rest 2 minutes
Followed by…
400 Meter Time Trial (all out effort)
Followed by…
Two sets of:
400 Meter Run at about 70-80%
Goal is to have these times be consistent with the first efforts.
Post your 400 Meter Time Trial to the FB group
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
Three sets of:
Run x 4 minutes (faster than your mile pace)
Jog x 90 seconds
Followed by…
Two sets of:
Run x 3 minutes (faster than your 800 Meter pace)
Jog x 90 seconds in between
Invictus Pacing Chart
Pace Zones – Invictus Endurance