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...

SPEED—HILLS

Warmup 1k jog Advanced/Intermediate 500m Beginners Drills on the hill -25m Arm circles with skip forward down backward up Lateral skip arms up and over Carioca Butt kicks knee slightly forward for cycling action High knees cycling action Dynamic flexibility...

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...