Please continue to post your results, questions and comments to the Endurance Athlete Facebook group.
This is Week 5/6 for the current cycle. This is a week full of holiday festivities so focus on getting two of the three sessions done!!!
Need some help setting goals for 2018 – check out this blog post from awhile back…
You can use this document to write out your goals. Please share them with me!!
This cycle will run from 11/26-1/6/2019 – we will kick off a 1/2 marathon cycle – January 7th, what better way to bring in the new year and reach your health and fitness goals!
Warm-Up
(utilize this for all 3 workouts this week. This should only take you about 15-20 minutes.)
Two sets of:
200 Meter run
200 Meter jog
Followed by…
Followed by…
A skips x 10 meters
A skips (backwards) x 10 meters
B skips x 10 meters
B skips (backwards) x 10 meters
C skips x 10 meters
C skips (backwards) x 10 meters
High Knees (laterally) x 10 meters each direction
Running Mechanics Drills
Partner Falling Drill
Jump Rope with Forward Movement Drill
Run x 30 seconds @ 60-70%
Jog x 30 seconds
Run x 30 seconds @ 70-80%
Jog x 30 seconds
Run x 30 seconds @ 80-90%
Jog x 30 seconds
Cool Down
(Same as the warm up, use this after each run session this week. This should only take you about 10-15 minutes to cool down so don’t neglect it!)
10 Minute Jog
10 Minute Stretch
Focus on Hamstrings
Focus on Hip Mobility
Session One
VO2 Max
Beginner
Six Sets of:
300 Meter Sprint
100 Meter easy jog recovery in between – this is active recovery.
Intermediate
Seven Sets of:
300 Meter Sprint
100 Meter easy jog recovery in between – this is active recovery.
Advanced
Eight Sets of:
300 Meter Sprint
100 Meter easy jog recovery in between – this is active recovery.
Post your times to FB Group
We want the 300 intervals to be within 5s – no more, if the gap starts getting bigger, walk the recovery, maybe you went out too fast on the first few ones – let it be a lesson in regards to pacing. Refer to the Invictus Pacing Chart for goal times for this distance!
Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
30 Minute Run @ 85% of your projected 5k goal pace
Use McMillan Run Calculator to figure out your pace for this run.
Use Calculating Pace Zone’s to asist with determining this!
Post distance covered and pace to FB Group
Session Three
Lactate Threshold
Beginner
Eight sets of:
60 Seconds Run
60 Seconds Rest
Intermediate/Advanced
Ten sets of:
60 Seconds Run
60 SecondsRest
The goal of this workout is to practice your 5k goal pace. This should feel comfortable considering you are getting a full minute rest in between. The goal is consistency. Maintain your pace and execute this workout!!!
Post your pace and distance covered for each set to FB Group.