Our new cycle, which is built around the 5k distance, officially starts on March 5th.
This week the volume and intensity is a little lower. If you are planning to do the Open then you may need to change the days you run and cut back to 2 days a week instead of 3.
Please continue to use #InvictusEndurance when you post photos/videos to social media.
Warm Up
Two sets of:
200 Meter Run
200 Meter Jog
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
Running Mechanics Drills
Two sets of:
Change of Position Drill (from one foot to another) x 20 each side
Hands Behind Back Drill x 20 meters
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
5 minutes at a moderate pace
Then … Post Workout Stretches
Session One
VO2 Max
Beginner
Four Sets of:
90 seconds run
90 seconds rest
Intermediate
Five Sets of:
90 seconds run
90 seconds rest
Advanced
Six Sets of:
90 seconds run
90 seconds rest
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
5K Run @ Moderate pace
Our next 8 week cycle will start on March 5th and will focus on this distance. This can give you an idea of where you are at before the cycle starts. You can treat it as a Time Trial if you’d like, or just go out and run it for fun.
Session Three
Lactate Threshold
Beginner/Intermediated/Advanced
Three sets of:
1600 Meter Run @ 80% effort (4 laps on a track)
Rest as needed
These aren’t all out efforts – focus on your pacing efforts and see if you can keep these within 5-10 seconds of each other.
Post your times to the FB Group