The VO2Max and Lactate Threshold workouts should be challenging this week. Post your times to comments so we can track your performance.
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 800 Meters @ moderate pace (50%)
Followed by…
Two sets of:
Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)
B.
Running Mechanic Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Carioca x 20 meters
Followed by…
Three sets of:
100 Meter Striders – increasing speed each 20 meters until you reach approximately 85-90%
C.
Beginner
Every 5 minutes, for 20 minutes, complete:
400 Meter Sprint
Intermediate
Every 5 minutes, for 30 minutes, complete:
400 Meter Sprint
Advanced
Every 5 minutes, for 40 minutes, complete:
400 Meter Sprint
D.
Cool Down:
800 Meter Jog
10 Minutes of Static Stretching (Focus on Hips, Shoulders, IT Band)
Session Two
Aerobic Threshold Workout
A.
Warm-Up:
Run 800 meters @ moderate pace (60%)
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips each x 20 meters
B.
Running Mechanic Drills
Two sets of:
Maintaining Ideal Position (Posture Drill)
Ball of foot hopping drills
Jump Rope Drill
Followed by…
Sprint 50 Meters @ 60% effort
Rest as needed
Sprint 50 Meters @ 70% effort
Rest as needed
Sprint 50 Meters @ 80% effort
Rest as needed
Sprint 50 Meters @ 90% effort
C.
Beginner
Fifteen Minute Run
Every 2 minutes, sprint for 10 seconds then go back to moderate pace
Intermediate
Twenty Minute Run
Every 2 minutes, sprint for 10 seconds then go back to moderate pace
Advanced
Twenty Five Minute Run
Every 2 minutes, sprint for 10 seconds then go back to moderate pace
D.
Cool Down
5 Minute Jog
10 Minute Static Stretching (Focus on Hips, Low Back and Quads)
Session Three
Lactate Threshold
A.
Warm-Up:
Run 400 meters @ moderate pace (50%)
Stretch x 2 minutes
Run 400 meters @ 60%
Followed by…
Two sets of:
Perfect Stretch x 20 meters
Reverse Lunges x 20 meters
A/B/C Skips each x 20 meters
B.
Running Mechanic Drills
Two sets of:
Foot Tapping
Falling Into Wall Drills
Followed by…
Run 3 sets of suicide sprints – increasing your intensity with each one. Run 10 meters out and back, 20 meters out and back, 30 meters out and back, 40 meters out and back and finally 50 meters out and back.
Perform the first one at about 60% max effort, the second one at 70% max effort and the final one at 80% max effort.
C.
Beginner
1600 Meter Run @ 85% of your mile pace
Rest 90 seconds
1200 Meter Run @ 85% of your mile pace
Rest 90 seconds
800 Meter Run @ 85% of your mile pace
Rest 90 seconds
Intermediate
Two sets of:
1600 Meter Run @ 85% of your mile pace
Rest 90 seconds
1200 Meter Run @ 85% of your mile pace
Rest 90 seconds
800 Meter Run @ 85% of your mile pace
Rest 90 seconds
Advanced
Three sets of:
1600 Meter Run @ 85% of your mile pace
Rest 90 seconds
1200 Meter Run @ 85% of your mile pace
Rest 90 seconds
800 Meter Run @ 85% of your mile pace
Rest 90 seconds
D.
Cool Down
400 Meter Jog
10 Minutes of Static Stretching (Calves, Achilles, Shins, Hamstrings)
https://www.youtube.com/watch?v=Omw_V2dzB_Y&feature=youtu.be
Foot Tapping
This drill focuses on the pulling portion of your running mechanics. Start this drill from your ideal position (figure 4) and once you establish that, you will bring the foot down so that it makes full contact with the ground and quickly pull it back up to the ideal position. Make sure the ball of your foot makes contact first and then allow your heel to make contact so that you retain the elasticity throughout the leg. Complete 20 foot taps on each leg always coming back to your ideal position.