Benefits of Training with SRD Total Fitness

Improve your time

With our running for fitness program, you will increase your fitness and decrease your time.

Gain Fitness

In 8 weeks, you’ll be ready to run a 5k with our Endurance in 8.

Get strong

Improve your running by increasing your strength with weightlifting for runners.

Lose weight

We help the busy individual lose fat, gain lean muscle, feel better with more energy

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.




To signup for group fitness classes, check out the Class Schedule.

5:00 am
5:30 am
8:00 am
3:30 pm
5:30 pm


Check out the daily workouts, share your feedback and connect with the SRD Community!


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...

Wednesday Kettlebell Mayhem

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...

“I’ve always enjoyed fitness but I never really truly improved my fitness when I worked on my own or tried going to the gym.  SRD Total Fitness really took me to the next level by providing a social, encouraging environment with a coach who provided a formula for really improving my fitness level.  Since joining, I have set goals and achieved them annually and also made great friends along the way.  This has really helped me have more of a zest for life and better self-confidence. Before I started with SRD Total Fitness I thought a 5K was insurmountable and now I have run three half marathons improving my time with each one.” 




“By using SRD Total Fitness’ Weightlifting for Runners, the program is designed to improve your endurance, and fitness through building strength and conditioning.”