Welcome to our 1/2 Marathon Online Program!
Make sure you read the recent blog post on Plantar Fasciitis
Please post your results, questions and comments to the Endurance Athlete Facebook group and use #InvictusEndurance when you post on social media
Warm Up
Two sets of:
200 Meter run
200 Meter jog
Followed by…
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
Partner Falling Drill (Falling)
Jump Rope with Forward Movement Drill (Pulling)
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 minute jog
10 minutes of static stretching (Focus on SMR your Feet, Calves, Achilles and Adductors)
Session One
VO2 Max
Beginner/Intermediate/Advanced
Three sets:
Sprint 200 Meters
Jog 200 Meters
Sprint 300 Meters
Jog 200 Meters
Sprint 400 Meters
Jog 200 Meters
Your rest for this workout is the jog – this could be a slow shuffle too, but you should feel ready to sprint after the 200 meter jog.
Post your times to FB Group
Session Two
Endurance Capacity
Beginner
60 Minute Tempo Run @ 90% effort – close to all out but with a little left in the tank
Intermediate/Advanced
75 Minute Tempo Run @ 90% effort – close to all out but with a little left in the tank
Post your distance covered and pace to the FB Group.
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
Three sets of:
1600 Meter Run
Rest 3 minutes in between
Compare this to week 1 when you had 4 minutes of rest in between sets.
Post your times to the FB Group