For the month of June, we will focus on maintaining the speed you’ve built before we start the next cycle at the beginning of July. Stay tuned for more details…
Please post your results to the comments.
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 400 meters @ 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 Mechanics 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 out 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.
Option 1 – if this is your week of competing
Four sets of:
60 seconds on
3 minutes rest
This is intended to be lower volume
Option 2 – if you’ve already competed, then:
Ten sets of:
90 seconds on (moderate intensity)
30 seconds rest
D.
Cool Down
Jog the last 90 seconds as your recovery
15 Minutes of Static Stretching (Focus on Low Back, Hips, Shoulders, IT Band)
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 reps
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/Intermediate
Three sets:
1600 Meter run @ the following efforts
(80%, 90%, all out)
Your times should reflect the faster paces.
Rest 3 minutes in between
Advanced
Four sets of:
1600 Meter Run @ the following efforts
(70%, 80%, 90%, all out)
Your times should reflect the faster paces.
Rest 3 minutes in between
D.
Cool Down
Easy 2 minute jog
10 minutes of static stretching (focus on Hamstrings, Calves, IT Band)
Session Three
Lactate Threshold
A.
Warm-Up:
Run 800 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 Mechanics Drills
Two sets of:
Maintaining Ideal Position
(Posture Drill)
Ball of Foot Hopping Drill
Followed by…
30 second sprint @ 50% effort
Rest 30 seconds
30 second sprint @ 60% effort
Rest 30 seconds
30 second sprint @ 70% effort
Rest 30 seconds
30 second sprint @ 80% effort
C.
Beginner
Three sets of:
1000 meter at your 1 Mile Time Trial pace
Rest 60 seconds
200 meters (FAST)
Rest 2 minutes
Intermediate
Four sets of:
1000 meter at your 1 Mile Time Trial pace
Rest 60 seconds
200 meters (FAST)
Rest 2 minutes
Advanced
Five sets of:
1000 meter at your 1 Mile Time Trial pace
Rest 60 seconds
200 meters (FAST)
Rest 2 minutes
D.
Cool Down
5 minute jog
10 minutes of static stretching (Focus on SMR your Feet, Hips, Achilles and Adductors)
https://www.youtube.com/watch?v=GU7x4PxBiPU
Maintaining Ideal Position (Posture Drill)
This drill focuses on understanding and knowing the ideal position for running.
From the top down: head stacked over your shoulders, shoulders over the hips, and hips over the ankles. The arms should be at your side with a bend at the elbow at 90 degrees. Make sure your hands are nice and relaxed (as if you were holding an egg or potato chip) so you are not clenching your palms or fists. Make sure your feet are relaxed as well; not pointed forward or back, just hanging so the heel is directly under the hip joint if you were looking from a profile angle. One last thing you want to look for is to make sure your support leg (leg that’s in contact with the ground) is slightly bent at the knee so you retain muscle elasticity.