This is the last week before Regionals (if you are competing in week 1) – be smart with your training. If you are competing then start dialing back the volume/intensity so that you are 100% by the time your regionals rolls around.
Please post your results to the comments.
For pacing information make sure you refer back to the blog post IÂ wrote.
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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:
300 meter jog @ 50%
100 meter walk
300 meter jog @ 60%
100 meter walk
Followed by…
Three sets of:
Good mornings x 20 reps
Air Squats x 20 reps
Skipping for height x 20 meters
Skipping for distance x 20 meters
Backward skipping x 20 meters
B.
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.
C.
Beginner/Intermediate
Three sets of:
800 Meter Sprints
Rest the amount of time it takes you to complete the distance.
Record your pace so you know what you can mantain if this distance comes up for Regionals.
Advanced
Four sets of:
800 Meter Sprints
Rest the amount of time it takes you to complete the distance.
Record your pace so you know what you can mantain if this distance comes up for Regionals.
D.
Cool Down
400 meter jog
15 Minutes of Static Stretching (Focus on Low Back, Hips, Shoulders, IT Band)
Session Two
Aerobic Threshold 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
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.
Beginner/Intermediate
Three sets of:
5 Minute Run @ moderate pace followed by 200 Meter Sprint at 90% effort
Rest 2 Minutes after each set
Advanced
Four sets of:
5 Minute Run @ moderate pace followed by 200 Meter Sprint at 90% effort
Rest 2 Minutes after each set
D.
Cool Down
After your last interval, jog for 2 minutes as your active recovery followed by…
10 Minutes of static stretching (Focus on Hamstrings, Calves, Hips)
Session Three
Lactate Threshold
A.
Warm-Up:
Run 800 meters @ 60%
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips
x 20 meters
Running Mechanics Drills:
Two sets of:
Maintaining Ideal Position (Posture Drill)
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
Six sets of:
Run x 90 seconds
Rest x 90 seconds
Maintain your mile pace for all of these if you can.
Intermediate
Eight sets of:
Run x 90 seconds
Rest x 90 seconds
Maintain your mile pace for all of these if you can.
Advanced
Ten sets of:
Run x 90 seconds
Rest x 90 seconds
Maintain your mile pace for all of these if you can.
D.
Cool Down
Jog the last 90 seconds after your last working set as your active recovery followed by…
10 minutes of static stretching (focus on Hamstrings, Quads, SMR the bottom of your feet)
https://www.youtube.com/watch?v=qKawQ2R3C4I
DROM Warm-Up
Warming up is crucial to running so please watch the video and make sure to be incorporating the warm-ups in the program.