This is our third week of this cycle. If you haven’t tested your mile yet, be sure to do it as soon as possible.
For pacing information make sure you refer back to the blog post I wrote.
Post your videos to social media using #InvictusEndurance
Make sure to use #InvictusEndurance when you post videos to social media and for feedback on form email me directly: nuno@crossfitinvictus.com
Session One
VO2MAX Workout
A.
Warm-Up
Run 3 minutes @ 50-60%
Followed by…
Two sets of:
A/B/C Skips x 20 meters each
Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg
B.
Running Mechanic Drills
Two sets of:
Ball of Foot Hopping Drill
Carioca Drill x 20 meters
Followed by…
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
C.
For this workout – the jog is your rest period so be sure to take a slow jog before starting your next interval.
Beginner
Two sets of:
Run 200 Meters
Jog 200 Meters
Run 300 Meters
Jog 200 Meters
Run 400 Meters
Jog 200 Meters
Intermediate
Three sets of:
Run 200 Meters
Jog 200 Meters
Run 300 Meters
Jog 200 Meters
Run 400 Meters
Jog 200 Meters
Advanced
Four sets of:
Run 200 Meters
Jog 200 Meters
Run 300 Meters
Jog 200 Meters
Run 400 Meters
Jog 200 Meters
Post your times to comments.
D.
Cool Down-
Jog x 5 Minutes
10 Minutes of Static Stratching (Focus on Hamstrings, Calves, Hips)
Session Two
Aerobic Threshold Workout
A.
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
B.
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
C.
Beginner
Three sets of:
Run 4 minutes @ your 1 Mile Pace
Jog 2 minutes
Intermediate
Four sets of:
Run 4 minutes @ your 1 Mile Pace
Jog 2 minutes
Advanced
Five sets of:
Run 4 minutes @ your 1 Mile Pace
Jog 2 minutes
Post your distances to comments.
D.
Cool Down:
Jog x 400 Meters
15 minutes of static stretching (Low Back, Shoulders, Quads, IT Band)
Session Three
Lactate Threshold
A.
Warm-Up
Run 400 meters @ 50%
Stretch x 2 minutes
Run 400 meters @ 60%
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips x 20 meters
B.
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Foot Tapping x 20 per leg
Followed by…
Three sets of:
100 Meter Striders – increasing speed each 20 meters until you reach approximately 85-90%
C.
Beginner
Two sets of:
1000 Meter Run @ your mile pace
Rest 45 seconds
600 Meter Run @ your mile pace
Rest 90 seconds
Intermediate
Three sets of:
1000 Meter Run @ your mile pace
Rest 45 seconds
600 Meter Run @ your mile pace
Rest 90 seconds
Advanced
Four sets of:
1000 Meter Run @ your mile pace
Rest 45 seconds
600 Meter Run @ your mile pace
Rest 90 seconds
Post your times to comments.
D.
Cool Down-
2 Minute Jog
10-15 Minutes of Static Stretching (Focus on Calves, SMR on feet with lacrosse ball)
https://youtu.be/Gr4eGhdSchw
Partner Falling Drill
This drill focuses on falling and you will need a partner in order to practice it. The coach will put their arms out front and allow the athlete to fall into them. The athlete leans into the coach, falling from the ankle. The fall is initiated from the ankle and if looking from the profile the athlete’s ankles, hips and shoulders should make a straight line. Allow your athlete to run in this position for about 20 seconds before releasing him. This will propel your athlete to move forward and as long as they maintain their cadence they will be running naturally. Keep an eye on the hips to make sure they aren’t too far back when they begin falling and/or running.