We want you to sign up for a 5k at the end of this 8 week cycle so be sure to do so for the end of April/beginning of May.
Make sure you order your Invictus Endurance shirt from the CF Invictus Store
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
Run 3 minutes @ 50-60%
Followed by…
Two sets of:
Perfect Stretch x 10 meters
Lateral Lunges x 10 meters
Tuck Jumps x 10
Running Mechanics Drills
Two sets of:
Falling Into Wall Drills
x 10 each leg
Jump Rope with Forward Movement Drill
Followed by…
Two sets of:
20 second sprint @ 60% effort
Rest 30 seconds
20 second sprint @ 70% effort
Rest 30 seconds
20 second sprint @ 80% effort
Cool Down
3 Laps Jog (about 8-10 minutes at an easy pace)
Then…
15 Minutes of static stretching
Focus on IT Band Stretching
Focus on Hips as well
Session One
VO2 Max
Beginner/Intermediate/Advanced
Every 30 seconds …
Sprint 50 Meters until you’ve completed 1.5 miles (6 laps)
Rest the remainder of the time. This workout will challenge you mentally – it may seem easy at first, but you will have to grind and stay dialed in until you are done.
Endurance events and CrossFit workouts require mental strength to keep going when you want to quit! Use this workout as experience to dig in a little bit deeper and push a litlte bit more than you think is possible!
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
Five sets of:
200 Meter Hill Sprints
Rest 3 Minutes after each one
Followed by…
10 minute at moderate pace (conversational – but faster than a jog)
Session Three
Lactate Threshold
Beginner
Two sets of:
800 Meter Run
Rest 2:30 in between (150 seconds)
Followed by…
Two sets of:
600 Meter Run
Rest 2 minutes in between
Intermediate/Advanced
Two sets of:
800 Meter Run
Rest 2:30 in between (150 seconds)
Followed by…
Three sets of:
600 Meter Run
Rest 2 minutes in between
These should be fast – check the Invictus Pacing Chart to see what your target times should be.