WORKOUT LOGS

Why Run for Fitness

Why Run for Fitness Running is an effective means to improve cardiovascular fitness and reduce your risk of disease and injury. … It improves injury resistance, running strength, muscle elasticity, and time to muscle fatigue. What happens to running form from...
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SMART Running Goals

How to Set SMART Running Goals 2019 Setting goals is an excellent way for runners to stay motivated to run and to make sure they stick to their running habit. When choosing running goals, it helps to use the SMART principle and set goals that are Specific, Measurable,...
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BARBADOS ROAD RACE CALENDAR 2019

BARBADOS ROAD RACE CALENDAR 2019 (1st Edition) Confirmed events highlighted with yellow background JANUARY Joseph Payne Memorial Classic 2019: 5K Sat. 26th (5:00 PM) Route: First 1100 m and final 200 m on Stadium track, 3700 m on the road in the Spooners Hill-Bush...
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AFAP 1MILE/1KM POST TIME COMPLETED (AS FAST AS POSSIBLE)

The 1mi/1k must be completed on tired legs hence the workout before. Tuesday 5.6.18 Running for Fitness A STARTING LINE   This week you will begin your journey with a series of runs and light workouts that will introduce you to the training plan. You can modify...
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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...
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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...
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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...
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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 —...
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