Use this week as check point and compare the 500’s to what you had 2 weeks. Start trying to run at your 2 mile goal pace during the 1.5 mile runs.
If you are just starting the program this week then go back to the first week of the cycle (Jan 2nd) and start there so as to properly build in running volume.
Please continue to use #InvictusEndurance when you post photos/videos to social media.
Warm-Up
300 Meter Jog @ 50%
100 Meter Walk
300 Meter Jog @ 60%
100 Meter Walk
Followed by…
Three sets of:
Good mornings x 20 repetitions
Air Squats x 20 repetitions
Skipping for height x 20 meters
Skipping for distance x 20 meters
Backward skipping x 20 meters
Running Mechanics Drills
Two sets of:
Change of Position Drill (from one foot to another) x 20 each side
Pulling in Place
Followed by….
Complete two laps of:
Jog the curve, sprint the straight away, jog the curve, sprint the straight away.
If you don’t have a track available, jog for 45 seconds, sprint for 20 seconds for four sets.
Cool Down
Jog for about 5-10 minutes after your last set then…
15 minutes of Static Stretching
Session One
VO2 Max
Beginner
Every 5 minutes, for 20 minutes (4 sets), complete:
500 Meter Sprint
Rest the remainder of the time
At the 30 minute mark, complete:
500 Meter Sprint sprint all out effort.
Post your time in the FB group
Intermediate/Advanced
Every 5 minutes, for 25 minutes (5 sets), complete:
500 Meter Sprint
Rest the remainder of the time
At the 30 minute mark, complete:
500 Meter Sprint sprint all out effort.
Post your time in the FB group.
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
Four sets of:
90 second hill sprint
If you are doing this on a treadmill, set your incline first and then jog for 3 minutes in between sets.
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
Two sets of:
1.5 Mile Run
Rest 90 seconds
400 Meter Run
Rest 3 Minutes
See if you can hold your 2 Mile goal pace for 1.5 Mile Run. The 400 Meter Run after should be at a faster pace since you have more rest after.