Invictus Endurance is dedicated and committed to improving performance, fitness and athletic potential.
Our passion is endurance sports, but this does not mean having to give up Crossfit. Repetition is the enemy and results in a decreased ability to build fitness.
We work on developing your speed and teaching you proper form to keep you injury free with our run workouts. We focus on eliminating unnecessary volume of training while increasing intensity.
Our commitment to you is that we will coach, inspire, lead and educate with care, sincerity and a relentless motivation to finally get you where you want to go!
This running program is to be used in conjunction with a strength and conditioning program: the Crossfit Endurance Strength & Conditiniong program, Crossfit Main Site WOD, your Crossfit affiliate, or your own CrossFit Programming. Beware; poor programming will cost you in fitness and sports performance.
Whatever the strength and conditioning program you choose, follow the directions as indicated on each day’s WOD. If you aren’t recovering and/or hitting times that you should hit, take a day or two off… Recovery is why you get better, not more training! With progression – CrossFit 4-6 times per week, the most successful athletes will be able to follow a 3 on 1 off, 2 on 1 off CrossFit Strength and Conditioining cycle. For the running, 2-3 Crossfit Endurance workouts.
Here is what a cycle looks like: 1 interval, 1 tempo/time trial workout and one additional interval workout if you are able to balance your schedule.
This should be spaced accordingly throughout the week. Below is a SAMPLE training cycle:
|Tempo/Time Trial – 25 minutes||REST||Intervals – 8 x 200s||REST|