This week I’d like you to add the shin splints warm-up everyday you run as this should only take 5-10 minutes.
A new drill has been added this week, the Foot Drag drill, which focuses on the mechanics of pulling.
Please continue to post your results so we can track your progress.
If you have any questions please post them to blog/comments.
Post your videos to social media using #InvictusEndurance
Warm-Up
Two sets of:
200 Meter Run
200 Meter Jog
Followed by…
Two sets of:
A/B/C Skips x 20 meters each
Warm Up to Prevent Shin Splints
Running Mechanics Drills
Two sets of:
Change of Position Drill (from one foot to another) x 20 each side
Foot Drag
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
Cool Down
400 meter jog
15 Minutes of Static Stretching (Focus on Low Back, Hips, Shoulders, IT Band)
Session One
VO2 Max
Beginner/Intermediate
Every minute on the minute, for 6 minutes, complete:
100 Meter Sprint
Rest until the 10 minute mark
Followed by…
Every Minute on the minute, for 4 minutes, complete:
150 Meter Sprint
Rest until the 18 minute mark
Followed by…
Every Minute on the minute, for 2 minutes, complete:
200 Meter Sprint
Advanced
Every minute on the minute, for 8 minutes:
100 Meter Sprint
Rest until the 10 minute mark
Followed by…
Every minute on the minute, for 6 minutes, complete:
150 Meter Sprint
Rest until the 18 minute mark
Followed by…
Every minute on the minute, for 4 minutes, complete:
200 Meter Sprint
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
8 Mile Run (all out effort)
Push the pace.
Session Three
Lactate Threshold
Beginner/Intermediate
Two sets of:
Mile Repeats (1600 meters)
2 minutes rest between efforts
Rest 5 minutes after your 2nd set, then:
Two sets of:
800 Meter Run
Rest 2 minutes between each set.
Advanced
Two sets of:
Mile Repeats (1600 meters)
2 minutes rest between efforts
Rest 5 minutes after your 2nd set, then:
Three sets of:
800 Meter Run
Rest 2 minutes between each set.
Session Three
Lactate Threshold
Beginner/Intermediate
1600 Meters – 8:22.8
2 minutes rest
1600 Meters – 8:19.3
2 minutes rest
1600 Meters – 8:18.9
2 minutes rest
1600 Meters – 8:37.0
2 minutes rest
Rest 5 minutes after your 2nd set, then:
800 Meter Run – 4:15.0
Rest 2 minutes
800 Meter Run – 4:00.7
Rest 2 minutes
@disqus_KVAPdHwYnN:disqus – i think you might have misread the workout…
It was only supposed to be two x mile repeats
Not two sets of two – nonetheless, you ended up doing a lot more than what was programmed. How did it feel?
Wow, yes, it did crossed my mind and I googled “2 sets of miles repeats”, haha.
I felt content. The third mile was mentally tough but ended up running the fastest. The forth mile felt easier, but ended up running a tad slower.
I stayed dialed in as you told me before during these middle rounds.
Session One VO2 Max Beginner/Intermediate Can’t seem to program Garmin to do EMOM, so I did, For 6 minutes, complete: 100 Meter Sprint – :19.3 Rest :40 100 Meter Sprint – :15.9 Rest :40 100 Meter Sprint – :21.1 Rest :40 100 Meter Sprint – :18.2 Rest :40 100 Meter Sprint – :19.4 Rest :40 100 Meter Sprint – :19.5 Rest :40 Rest about 2 minutes For 4 minutes, complete: 150 Meter Sprint – :30.3 Rest 1:00 150 Meter Sprint – :27.7 Rest 1:00 150 Meter Sprint – :29.7 Rest 1:00 150 Meter Sprint – :29.3 Rest 1:00 Rest about… Read more »
Yes these times look consistent.
Do you have a race you are training for @scot@disqus_KVAPdHwYnN:disqus
I am signed up the Half for the Bangkok Marathon in November, and my goal is to break 2 hours. My best time has been 2:22, but this was before starting crossfit and just running without proper structured training.
Nuno, my stats are all pretty dead on to a 8min/miler. Would you recommend me to re do this cycle again or continue on with the next cycle to achieve such goal, break 2 hours in a half marathon?
@disqus_KVAPdHwYnN:disqus – I think you can definitely break 2 hours on your 1/2 marathon. Remind me, what is your mile time trial and 5k best time?
Mile 8:18 a week ago, 5k 27:31 from first week. Do I re do this cycle or continue on with the next cycle until race date, November 18th?
@disqus_KVAPdHwYnN:disqus – you can continue on to the next cycle – you will be ready for your 1/2 marathon in November if you do so. You do need to start pushing the pace on the interval workouts if you want to break the 2 hour time for your race.