August 14-20, 2017 – Endurance Program

Please continue to post your results so we can track your progress. If you have any questions please post them to blog/comments. There are two new drills this week focusing on the pulling motion.

Post your videos to social media using #InvictusEndurance

Warm-Up
Run for 5 minutes at moderate pace (50%)

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

Running Mechanics Drills
Two sets of:
Jump Rope with Forward Movement Drill
Jumping, with toes up and with forward movement

Followed by…

Every minute on the minute for 5 minutes, complete:
Sprint 100 Meters
50%, 60%, 70%, 80%, 85%

Cool Down
Easy 3 minute jog
Banded Hip Opener
Couch and Double Pigeon

Session One

VO2 Max
Beginner/Intermediate
Three sets of:
300 meter sprint
250 meter sprint
200 meter sprint
150 meter sprint
Rest 2 minutes between intervals

Advanced
Four sets of:
300 meter sprint
250 meter sprint
200 meter sprint
150 meter sprint
Rest 2 minutes between intervals

Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
75 minute run @ 85% effort of your 5k pace

For pacing information make sure you refer back to the blog post I wrote.

Session Three
Lactate Threshold
Beginner
800 Meter Run
Rest 2 minutes
1200 Meter Run
Rest 2 minutes
1600 Meter Run

Intermediate
800 Meter Run
Rest 2 minutes
1200 Meter Run
Rest 2 minutes
1600 Meter Run
Rest 2 minutes
800 Meter Run
Rest 2 minutes
1600 Meter Run

Advanced

Two sets of:
800 Meter Run
Rest 2 minutes
1200 Meter Run
Rest 2 minutes
1600 Meter Run
Rest 2 minutes

Check out the blog post on Plantar Fasciitis!