This is the last week of the current cycle where you will test the 1/2 marathon distance.
We will make the full 12 week program avaialble for purchase in the near future if you have an upcoming race that you’d like to use this training plan for. There will be a transition week (Sept 25th-Oct 1st) and then the new cycle will run from Oct 2nd-Dec 17th.
Please continue to post your results so we can track your progress.
If you have any questions please post them to blog/comments.
Post your videos to social media using #InvictusEndurance
Warm-Up
400 Meter Jog
Followed by…
A skips x 10 meters
A skips (backwards) x 10 meters
B skips x 10 meters
B skips (backwards) x 10 meters
C skips x 10 meters
C skips (backwards) x 10 meters
High Knees (laterally) x 10 meters each direction
Running Mechanics Drills
Two sets of:
Falling Into Wall Drills x 10 each leg
Jump Rope with Forward Movement Drill
Followed by…
Use a Metronome for this portion:
Four sets of:
45 second sprint @ 60%
15 second rest
Cool Down
400 meter jog
15 Minutes of Static Stretching (Focus on Low Back, Hips, Shoulders, IT Band)
Session One
VO2 Max
Beginner/Intermediate/Advanced
Eight sets of:
200 meter sprint
Rest 2-3 minutes in between
These are not meant to be all out efforts
If you are testing your 1/2 marathon this week then this session is meant for you to get in some running without completely fatiguing you.
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
Test – 1/2 Marathon Run (13.1 Miles)
You can use this as a benchmark for your training for upcoming races/events.
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
Three sets of:
Mile Repeats (75%, 85%, 90%+)
Rest 3 minutes after each set
This is an opportunity to work on your pacing as your times should reflect an increase in speed and decrease in the times.
