November 21-27, 2016 – Endurance Program

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We are including pace zones so that you can become better at this skill. Base your pace on what your goals are. Remember we are going to test your 10k time trial in December, so base your pace off what your goal is for that distance. If you need help with this post to comments or email me: nuno@crossfitinvictus.com

Pace Zones –
< 5:30 minute mile pace – 1:20 per lap
< 6-minute mile pace – 1:30 per lap
< 7-minute mile pace – 1:45 per lap
< 8-minute mile pace – 2:00 per lap
< 9-minute mile pace – 2:15 per lap
< 10-minute mile pace – 2:30 per lap

Session One
VO2MAX Workout
A.
Warm Up
300 Meters @ 50% effort
100 Meter Walk
300 Meters @ 60% effort
100 Meter Walk

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 Mechanics Drills
Two sets of:
Charlie’s Angels Drills
Carioca Drill
Pulling with Forward Movement

Followed by…
100 Meter Sprint @ 60% effort
Rest 30 seconds
200 Meter Sprint @ 70% effort
Rest 30 seconds
100 Meter Sprint @ 80% effort

C.
For completion:
Run x 1 minute
Rest 2 minutes

Beginner: Four Sets
Intermediate: Six Sets
Advanced: Eight Sets

Please post your distance covered to the comments.

D.
Cool Down
800 Meter Jog
10 Minutes of Static Stretching (Focus on Calves, Achilles, Bottoms of your feet with Lacrosse Ball and Shoulders)

Session Two
Aerobic Threshold Workout
A.
Warm-Up
Run 800 Meters @ 60% effort

Followed by…

Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips x 20 meters

B.
Running Mechanics Drills
Two sets of:
Maintaining Ideal Position (Posture Drill)
Ball of Foot Hopping Drill
Jump Rope Drill

Followed by…
50 Meter Sprint @ 60% effort
Rest as needed
50 Meter Sprint @ 70% effort
Rest as needed
50 meter Sprint @ 80% effort
Rest as needed
50 Meter Sprint @ 90% effort

C.
Beginner:
Two Sets of:
1.5 Mile
Rest 5-10 minutes

Intermediate:
Two Sets of:
2 Miles
Rest 5-10 minutes

Advanced:

Two Sets of:
3.1 Miles (5K)
Rest 5-10 minutes

Please post your times for your intervals to the comments.

D.
Cool Down:
400 Meter Jog
15 Minutes of Static Stretching (Focus on Hips, IT Band, Quads)

Session Three
Lactate Threshold
A.
Warm-Up:
Run 400 Meters @ 50% effort
Stretch x 2 Minutes
Run 400 Meters @ 60% effort

Followed by…

Two sets of:
Perfect Stretch x 20 meters
Reverse Lunges x 20 meters
A/B/C Skips x 20 meters

B.
Running Mechanics Drills
Two sets of:
Foot Tapping
Falling Into Wall Drill

Followed by…

Run 3 sets of suicide sprints increasing your intensity with each one. Run out 10 meters 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 60% max effort, the second one at 70% max effort and the final one at 80% max effort.

C.
For completion:
Run x 4 minutes
Rest 1 minute
Run x 3 minutes
Rest 1 minute

Beginner: Three sets
Intermediate: Four sets
Advanced: Five sets

Please post your distance covered to the comments.

D.
Cool Down
5 Minute Jog
10 Minute Static Stretching (Focus on Low Back, Hamstrings, Hips)

https://www.youtube.com/watch?v=S2gKZw8pGnk

Charlie’s Angels Drill
This drill focuses on maintaining midline stability. You will pick a target and pretend you are shooting at it. Run towards it at first without engaging your midline and see how much deviation happens. Run towards it again and this time focus on keeping your midline engaged and see how different it was. The goal is to keep your core engaged as you run so avoid swaying from side to side and don’t allow the arms to rotate across the body excessively.