Benefits of Training with SRD Total Fitness
SRD Total Fitness Running Programs
Endurance in 8
Our 8-week running program is designed for the beginner runners and recreational athletes wanting to run 0-5K and who are serious about improving their endurance. In this program you can expect running specific drills that will minimize injury while improving and strengthening your running style.
Running for Fitness
This year-round running program is designed for the intermediate or advanced runner. We will begin with short speed and strength while gradually increasing the distance and decreasing the speed throughout the training program.
Need program duration, 6 weeks/ 8 weeks?
Functional Outdoor Training
This year-round program targets areas of fitness you may not normally pay attention to, like flexibility, balance, mobility, strength and most importantly conditioning. Functional outdoor training combines the 4 best strength training exercises for runners with CrossFit-based conditioning to become a leaner, stronger, faster, more complete runner.
Strength training is a supplement to a runner’s roadwork because it strengthens muscles and joints, which can improve race times and decrease injury risk.
WEEKLY WORKOUT SCHEDULE
To signup for group fitness classes, check out the Class Schedule.
DAILY WORKOUT LOGS
Check out the daily workouts, share your feedback and connect with the SRD Community!
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...
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 —...
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...
Saturday Long Run Weekly Distance Run for Run Barbados Count Down from October 8th, 2017 Wk 5k 10k ½ Marathon Marathon 9 8 7 10 18 8 2-3 5-6 8 14 7 2-3 4-5 10 18 6 3-4 5-6 8 14 5 4-5 6-7 10 20-22 4 3-4 5-6 11 16 3 2-3 7 8 12 2 2-3 3-5 6 10 1 Race Day Race Day Race Day...
Warmup Mobility – KB Halos, half orbits, Romanian Deadlift (rdl), lateral lunge, waiters carry, pass around THE WORKOUT Kettlebell EMOM 30 mins 1-3 20 American Swings 4-6 20 Broad jumps 7-10 20 Russian twists 11-13 20 Alternating Swings 4-16 20 squat thrusters...