Welcome to our 1/2 Marathon Online Program
Before you start make sure you review the following blog post on Essential Concepts of Efficient Running
Please post your results, questions and comments to the Endurance Athlete Facebook group and use #InvictusEndurance when you post on social media
Warm-Up
Run 3 minutes @ 50-60%
Followed by…
10 Minutes of Dynamic Stretching
Running Mechanics Drills
Two sets of:
Ideal Position (hold for 30 seconds each leg)
Falling Into Wall Drills
Three sets of:
100 Meter Striders
A strider is where you increase your speed approximately every 20 meters until you reach approximately 85-90%
Cool Down
5-10 Minute Jog
10 Minutes of static stretching (Focus on Hamstrings, Calves, Hips)
Session One
VO2 Max
Beginner
Four sets of:
60 second sprint
120 seconds rest
Intermediate
Five sets of:
60 second sprint
120 seconds rest
Advanced
Six sets of:
60 second sprint
120 seconds rest
The pace should be fast for the sprints – goal is to be consistent with the distance covered
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
2 Mile Run @ goal pace for 1/2 marathon
Rest 3 Minutes
1 Mile Run @ goal pace for 1/2 marathon
You can compare these times to the recent benchmarks from last month. If you don’t have benchmarks for these distances you can treat this as a time trial for the 2 Mile Run, rest as needed than do your best all out effort for the 1 Mile Run after.
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
Three sets of:
Mile Repeats (4 laps)
Rest 4 minutes in between
Invictus Pacing Chart
Pace Zones – Invictus Endurance