In this weeks Aerobic workout you see a moderate pace followed by a jog; what’s the difference you ask? Moderate pace should be about 80% effort, whereas a jog should be a slow shuffle that allows you to recover and hit the next interval.
Please post your results to the comments.
For pacing information make sure you refer back to the blog post IÂ wrote.
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Make sure to use #InvictusEndurance when you post videos to social media and for feedback on form email me directly: nuno@crossfitinvictus.com
Session One
VO2MAX Workout
A.
Warm Up:
Two laps around the track (if you don’t have a track available than an easy jog for 5 minutes)
Followed by…
Two sets of:
Perfect Stretch x 10 meters
Lateral Lunges x 10 meters
Tuck Jumps x 10 reps
B.
Running Mechanics Drills:
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Charlie’s Angels Drills
Jump Rope Drill
Followed by…
100 meter sprint at 60%
rest 45 seconds
100 meter sprint @ 70%
rest 45 seconds
100 meter sprint @ 80%
rest 45 seconds
100 meter sprint at 90%
C.
Beginner
Every 5 minutes for 15 minutes (3 sets)
500 Meter Sprint
Rest the remainder of the time.
Followed by 500 Meter Sprint sprint all out effort. Record your time.
Intermediate
Every 5 minutes for 20 minutes (4 sets)
500 Meter Sprint
Rest the remainder of the time.
Followed by 500 Meter Sprint sprint all out effort. Record your time.
Advanced
Every 5 minutes for 25 minutes (5 sets)
500 Meter Sprint
Rest the remainder of the time.
Followed by 500 Meter Sprint sprint all out effort. Record your time.
D.
Cool Down
Easy 2 minute jog
10 minutes of static stretching (focus on Hamstrings, Quads, IT Band)
Session Two
Aerobic Threshold Workout
A.
Warm-Up:
Run x 3 minutes @ 50-60%
Followed by…
Two sets of:
A/B/C Skips x 20 meters each
Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg
B.
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
C.
Beginner
Four sets of:
Run x 5 minutes @ a moderate pace
Jog x 2 minutes
Active Rest this week and a bit more volume
Intermediate
Five sets of:
Run x 5 minutes @ a moderate pace
Jog x 2 minutes
Active Rest this week and a bit more volume
Advanced
Six sets of:
Run x 5 minutes @ a moderate pace
Jog x 2 minutes
Active Rest this week and a bit more volume
D.
Cool Down
The last 2 minute jog of this workout is your cool down
Then…
Static Stretching
Session Three
Lactate Threshold
A.
Warm Up
Two sets of:
200 Meter Run
200 Meter Jog
Followed by…
Two sets of:
Samsom Stretch x 10 each leg
Duck Walk x 20 meters
Bear Crawl x 20 meters
Speed Skaters x 10 each side
Broad Jumps x 10 reps
B.
Running Mechanics Drills:
Two sets of:
Change of Position Drill (from one foot to another) x 20 each side
Hands Behind Back Drill x 20 meters
Followed by…
50 Meter Sprint @ 50% effort
Rest 30 seconds
100 Meter Sprint @ 60% effort
Rest 30 seconds
50 Meter Sprint @ 70% effort
Rest 30 seconds
100 Meter Sprint @ 80% effort
C.
Beginner/Intermediate/Advanced
For times:
Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Similar to what you saw last week, but in reverse order. Start off with a fast 1600, about 90% of your mile time trial, then see if you can maintain that pace for the remaining intervals.
D.
Cool Down
400 meter jog
15 Minutes of Static Stretching (Focus on Low Back, Hips, Shoulders, IT Band)
https://www.youtube.com/watch?v=p01mwTb-Hd8&
Pony + Pony with Forward Movement
This drill focuses on the pulling motion of running with an emphasis on using the hamstrings to pull your foot up off the ground. Start this drill with your knees slightly bent and the weight on the balls of your feet so that your general center of mass is over that pivotal point of support. Practice this drill standing in place by pulling your heel up. Â When you’ve mastered the drill in place, add the forward movement with your focus still on pulling the heel up and staying as close as possible to the ideal position for running.