SessionĀ One
VO2MAX Workout
A.
Warm-up:
Jog x 3 minutes
Then complete the following …
A/B/C Skips x 20 meters each
Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg
Then…
30 seconds of running (60-70%)
30 seconds of jogging
30 seconds of running (70-80%)
30 seconds of jogging
30 seconds of running (80-90%)
30 seconds of jogging
Running drills to focus on mechanics:
Two sets of:
Ideal position (hold for 30 seconds on each side)
Hands behind back drill
x 20 meters
Carioca Drill x 20 meters
B.
Eights sets of:
Running x 1 minute
Rest 3 minutes
The goal of this workout is speed; you have plenty of rest between working intervals, which means we want you to be running these fast. There’s a 1:3 work to rest ratio, which equates to faster pace/higher intensity. You should feel recovered by the time you start your next interval. You will most likely be covering between 300-400 meters per set. Record your distances for each set and try not to drop more than 10 meters per set.
Post distance covered to the blog.
C. Cool Down:
Jog x 3 minutes
Static stretching x 10 minutes
Session Two
Aerobic Threshold Workout
A.
Warm-up:
Jog x 800 meters
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips x 20 meters each
Then …
Sprint x 50 meters @ 60% effort,
Rest as needed
Sprint x 50 meters @ 70% effort
Rest as needed
Sprint x 50 meters @ 80% effort
Rest as neeed
Sprint x 50 meters @ 90% effort
B.
Complete the following-
Mile Repeats
Mile 1 @ 85-90%
Mile 2 @ 85-90%
Mile 3 @ 85-90%
Rest 3 minutes after each mile.
These mile repeats are going to be faster than the last time we did them. Last time we had you increase your intensity per repeat, whereas here we want you to stay consistent. You can compare your times to when we did it the week of July 11th. These should all be a little bit slower than your mile time trial. If you ran your mile in 6 minutes when we re-tested, then I want these to be near 6:15-6:20 range. See if you can hold your pace for all three and not allow it to drop more than five seconds.
Post your times for each mile on the blog.
C. Cool down:
Jog x 5-10 minutes
Static Stretching x 5-10 minutes
Session Three
Lactate Threshold
A.
Warm-up:
400 meters @ 50% pace
2 sets of –
Forward Lunges x 10 reps
Reverse Lunges x 10 reps
Lateral Lunges x 10 reps
High Kicks x 10 reps (leg straight)
One Leg Jumps x 10 reps per leg
Running Mechanics Drills:
Two sets of:
Forward Change of Support x 10 reps each leg
Foot Tapping
x 20 reps
Forward Change of Support leaning into wall x 10 reps each leg
Three sets of:
Suicide sprints (increase your intensity with each set)
Rest as needed
B.
Complete five sets of:
1000 meter repeats
Rest 2 minutes
Compare this to when we did the workouts with 1000 meters and 200 meters the week of June 27th.
This workout will test your pacing. You want to make sure you don’t go out too fast on the first set. There’s a short turn around between sets. Keep a pace close to your mile time trial. If you run a 6 minute mile then your 1000 meter should be around 3:45. Your goal is to keep these within 5-10 seconds. If you find your pace has dropped more than that then you have some work to do on maintaining your pace.
Post your 1000 meter times to the blog.
C. Cool down:
Jog x 5 minutes
Static stretching x 10 minutes
https://www.youtube.com/watch?v=dxfXqndqR2Q
Hands Behind Your Back Drill
This drill focuses on maintaining midline stability. You will start with your hands behind your back and your arms straight. Run about 20 meters with your arms behind your back and notice the side to side movement. You want to keep your hands as close to your back as possible the entire time without bending the elbows. Run another 20 meters and this time, engage your midline and contrast this to when you didnāt have your midline engaged. The goal is to minimize swaying from side to side and not let your hands bounce off your back (which usually means you are pushing off the ground, not pulling).
Session 1 – 300-310 meters each set
Session 2 – 6:31/6:27/6:19. Last one felt really relaxed. Enjoyable in a way. Didn’t feel like I was working as hard to hold pace.
That’s the goal – being able to hold a faster pace without as much exertion. Sounds like you are starting to see the benefits of the program!
Agreed. Did this weeks session 2 this morning and was comfortable holding 1450 m for the 6 min. With the running in the AM and the masters program in the PM my strength has not been affected at all. Wednesday’s WODs I notice some fatigue but I am not straining to get the work done. A question for you as my work schedule shifts and my ability to get to the track is harder. I can get on a treadmill before work. I’d rather do that than not run. What adjustments if any should I make?
I think running on the treadmill can work – its not as effective as running on a real surface, but definitely worth doing than not doing anything at all. Just be cautious that your mechanics don’t change drastically on the treadmill. You are welcomed to post a video of you running and I will take a look and give you some feedback!
I plan on getting to the track on Saturdays and will work to get some film sent to you. Thanks.
You can post the video on here and I will give you some feedback. If you have trouble doing so, please let me know and you can email it to me as well.
I have a video from today’s 500/300/100 work. Not having success posting here. What is an email I can send it to?
my email is nuno@crossfitinvictus.com
Session 3
1.) 4:25 2.) 4:33 3.)4:36
4.) 4:43 5.) 4:46 (phone died; not accurate for #5)
Not too bad – do you think you might have gone out a little fast on the first one? That 1000 meter distance can be challenging mentally to stay dialed in.
I absolutely took off to quick. I have to work on my long distance pacing.
Session 2
1.) 7:15 2.) 7:24 3.) 7:29
Good job Ryan – as you get more used to pacing, i want to see the splits a little bit closer. Meaning about 5-10s variance at the most, does that make sense?
Yes it does. I’m working on it slowly but surly.
Session 2: 7:17, 7:34, 7:42. 110 Degree Heat Index – barf
Good work Justin. Let’s see if you can keep the splits a little more consistent (less than 10 seconds difference) I can’t imagine doing these in that kind of heat. It’s not too bad out here in San Diego – just saying…
Session 1
About 315m ever round
Pretty consistent – those weren’t easy were they?
I hated life for a moment lol
A. Meters each round – 325, 325, 320, 320, 315, 310, 320, 320
nicely done – good to see there was no drop off.
Definitely a dropoff in the middle. That was a grind.