WORKOUT LOGS

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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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...
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Run Barbados 2017 Saturday Training Schedule

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...
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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...
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