1mi Sprint Test with a Twist

Thursday 31.05.18 Running for Fitness ‘Be Brave” Warmup 500m – 1k warmup Sprint drills – 50m drills. Arm circles fwd Bkwd run lift heels, Arm circles bkwd butt kicks lift heels, knees down   Side to side followed by A skip make distance, Side to side followed by...

BARBADOS ROAD RACE CALENDAR 2018 (1st Edition)

BARBADOS ROAD RACE CALENDAR 2018 (1st Edition)  JANUARY                 Joseph Payne Memorial Classic 2017:  5K Sat. 27th (4:45 PM)                 Route: First 700 m and final 600 m on Stadium track, 3700 m on the road in the Spooners Hill-Bush Hall area For...

Running for Fitness 1mi/1k Max Workout

Warmup 500 – 1k jog Sprint drills Arm circles, side shuffle, carioca, backward run heels, high knees, A skip high, distance, stork walk, Frankensteins, hack sack, reverse , hack sack, heel walk balls of the feet walk. Skill Float heels up Advanced/Intermediate SPEED —...

The Elite Challenge

Run at your goal pace #runforjune #runlongfast. This is a beginning platform to run your regular long run at race pace Pace Calculator Week 1 – Speedwork 1km goal pace 90s/2min recovery 1km recovery run marathon pace Repeat x 2 Saturday Long Run The last 4k perform...