Please post your results and questions to the comments. Next week you will see a new blog post on Plantar Fasciitis…
If you have no aspirations to do a 1/2 marathon, you can still follow this program/cycle. We suggest ommitting the longer run, or shorten it based on your needs as an athlete. If you have questions on how to do so, please contact me directly at nuno@crossfitinvictus.com
Three new drills, again, this week. One focuses on Ideal Position (hands behind back), one on Falling and one on Pulling; our 3 key essential concepts for proper running mechanics.
Please post your results to the comments.
Post your videos to social media using #InvictusEndurance
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 Mechanic Drills
Two sets of:
Hands Behind Back Drill
Pulling in place
Partner Falling Drills
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
800 Meter Jog
Then…
Static Stretching (15 minutes minimum)
Session One
VO2 Max
Beginner/Intermediate
Two sets of:
30 second sprint
90 seconds rest
Followed by…
Two sets of:
45 second sprint
90 seconds rest
Two sets of:
60 second sprints
90 seconds rest
Advanced
Three sets of:
30 second sprint
90 seconds rest
Followed by…
Three sets of:
45 second sprint
90 seconds rest
Three sets of:
60 second sprints
90 seconds rest
Session Two
Aerobic Threshold
Beginner/Intermediate
Two sets of:
2 mile repeats at your race pace
Rest 5 minutes in between efforts
Advanced
Two sets of:
5k repeats at your race pace
Rest 5 minutes in between efforts
Session Three
Lactate Threshold
Beginner
Two sets of:
4 Minute Run
2 MInute Jog
3 MInute Run
1 MInute Jog
2 MInute Run
30 seconds Jog
Intermediate
Three sets of:
4 Minute Run
2 MInute Jog
3 MInute Run
1 MInute Jog
2 MInute Run
30 seconds Jog
Advanced
Four sets of:
4 Minute Run
2 MInute Jog
3 MInute Run
1 MInute Jog
2 MInute Run
30 seconds Jog
Check out this previous blog post about Common Position Faults in Running.
Lactate Threshold
Beginner
Two sets of:
4 Minute Run – 780m
2 MInute Jog
3 MInute Run – 580m
1 MInute Jog
2 MInute Run – 370m
30 seconds Jog
4 Minute Run – 740m
2 MInute Jog
3 MInute Run – 540m
1 MInute Jog
2 MInute Run – 370m
30 seconds Jog
@scott – did you do the Aerobic Threshold workout?
No, Nuno. I haven’t because I still train Crossfit and do MetCons the other 4-5 days.
In your opinion, if my goal is to increase my aerobic capacity, should I be doing all three and cut down on MetCons?
Congrats on the Games finish! Welcome back! Let’s work.
@disqus_KVAPdHwYnN:disqus – the most important thing to keep in mind is whether or not you are seeing results/progress. We want to make sure your numbers in the gym are still strong and not decreasing. With that being said – it’s also important to measure the aerobic capacity – what are you using as a benchmark for this? The aerobic workouts are a little longer in distance and tailored for 1/2 marathon in this cycle – but it wouldn’t hurt to do them occasionally, substituting one of the other ones. In other words – keep doing 2 sessions of the running… Read more »
Hey, Nuno, I don’t have a proper way to measure my aerobic capacity. My Garmin VO2 Max has increased since 41 to 45. That’s about it.
I do though, notice a good difference when I am doing MetCons or transitions during classes. I am able to keep moving, and at times faster at later rounds.
What I lack is the explosiveness which I think the VO2 Max workouts have helped me a ton. I love them.
I will begin to juggle between Aerobic and Lactate workouts to keep them vary as you suggested. Thank you.
@disqus_KVAPdHwYnN:disqus – your conditioning improving in the metcons is a great sign your capacity is improving.
I would suggest using a 5k or 10k as a benchmark to measure progress in your aerobic capacity.
Session One
VO2 Max
Beginner/Intermediate
30sec 180m / 180m
45sec 270m / 230m
60sec 280m / 300m
That looked easier then it was 🙂
Session Three
Lactate Threshold
Beginner
4 Minute Run 780m/780m
2 MInute Jog
3 MInute Run 620m/600m
1 MInute Jog
2 MInute Run 290m/390m
30 seconds Jog
@Patrick Donsbach:disqus – for session one, sometimes the workouts sneak up on us…I have learned to never underestimate a workout. Whenever i think the workout looks easy, I might be setting myself up for a tough one.
The lactate workout – looks like you had a hard time recovering before the first 2 minute run, but were able to push on the last one – what was different?
Loved the warm ups and drills this week. Session One VO2 Max Beginner/Intermediate 30 second sprint – 150m 90 seconds rest 30 second sprint – 160m 90 seconds rest 45 second sprint – 240m 90 seconds rest 45 second sprint – 240m 90 seconds rest 60 second sprints – 290m 90 seconds rest 60 second sprints – 280m 90 seconds rest Only looked at the watch after the workout is done. But during rest, I walked back to the same starting line, so I kind of had an idea the distance I should match on the second sprints. Not sure… Read more »
@disqus_KVAPdHwYnN:disqus – super consistent!
Glad you liked the warm up and drills.
I kind of walked back to the same starting point during tests, so I kind of had an idea the distances that I had to match. 🙂
@disqus_KVAPdHwYnN:disqus – smart thinking!
Loved the warm ups and drills this week. Session One VO2 Max Beginner/Intermediate 30 second sprint – 150m 90 seconds rest 30 second sprint – 160m 90 seconds rest 45 second sprint – 240 m 90 seconds rest 45 second sprint – 240m 90 seconds rest 60 second sprints – 290m 90 seconds rest 60 second sprints – 280m 90 seconds rest Only looked at the watch after the workout is done. But during rest, I walked back to the same starting line, so I kind of had an idea the distance I should match on the second sprints. Not… Read more »