August 1-7, 2016 – Invictus Endurance Program

Session One
VO2MAX Workout

A.
Warm Up
400 meter run @ 50% pace

Two sets of:
Forward lunges x 10 reps
Reverse lunges x 10 reps
Lateral lunges x 10 reps
High kicks x 10 (leg straight)
One leg jumps x 10 (each)

Running Mechanic Drills
Two sets of:
Forward change of support x 10 each leg
Foot tapping x 20 reps
Forward change of support leaning into wall x 10 each leg

Run three sets of suicide sprints and increase your intensity with each set. Please make sure you are properly warm before doing the core part of this workout since it is high intensity sprinting.

B.
Three sets of:
(300 meters, 200 meters, 100 meters)

The goal of this workout is speed, so you will have enough rest in between your intervals to recover well. Stick to the rest periods and give the intervals your full effort.
Perform this workout as follows . . .

Three sets of:
300 meter sprint, 2 minutes rest;
200 meter sprint, 2 minutes rest;
100 meter sprint, 3 minutes rest;

(Total: 1800 meters)

Record your 300M, 200M, 100M times and post to the blog.

Mandatory cool down – 400 meters cool down and 10 minutes of static stretching.

Session Two
Aerobic Threshold Workout

A.
Warm Up
Jog x 5 minutes

Two sets of:
High knees x 20 meters
Butt kicks x 20 meters
Lateral leg swings x 10 reps each direction
Parallel leg swings x 10 reps each leg

Running Mechanic Drills
Two sets of:
Ideal position (hold for 30 seconds per leg)
Charlie’s angles drill – 20 meters
Change of position (support) drill with back against the wall

B.
For time –
5k (that’s 5 kilometers – 3.1 miles, just a little over 12 laps)
Post your time to comments.

We want to get a benchmark for this distance. We will be re-testing this at the end of this cycle. Make sure you map out the distance if you are not using a track and re-test it on the same route.

C.
Mandatory cool down – 800 meters cool down and mandatory 10 minutes of static stretching.

Session Three
Lactate Threshold

A.
Warm Up
Two sets of:
200 meter run
200 meter jog

Two Sets:
Samson stretch x 10 each leg
Duck walk x 20 meters
Bear crawl x 20 meters
Speed skaters x 10 reps each side
Broad jumps x 10 reps

Running Mechanic Drills
Two Sets:
Change of position drill (from one foot to another) x 20 each side
Hands behind back drill x 20 meters
Pulling in place x 20 reps each leg

One set of:
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

B.
Eight sets of:
400 meters (fast)
400 meters (recovery)

Post your 400 meter times (fast) to comments.

The 400 meters should be at a fast pace or 10 seconds below your mile PR pace. For example, if you run a 6:00 mile then your 400 meter splits would be 1:30, and running the 400 meters at a 1:20 pace or below. You will have a 400 meter jog to recover, which should be enough for you to be able to go into your next 400 meter fast interval. Don’t walk during your rest, we don’t want the intensity of the workout to drop too much. Be aggressive with your pacing here since you have enough time to recover and get after your next 400 meter run.

Mandatory cool down – 800 meters easy jog and mandatory 10 minutes of static stretching.

https://www.youtube.com/watch?v=S2gKZw8pGnk

Charlie’s Angels Drills

This drill focuses on maintaining midline stability. You will pick a target and pretend you are shooting at it. Run towards it at first without engaging your midline and see how much deviation happens. Run towards it again and this time focus on keeping your midline engaged and see how different that was. The goal is to keep your core engaged as you run so we avoid swaying from side to side and not allowing our arms to rotate across our body excessively.