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kufukula.com
Kufukula
@kufukula.com
60 followers 230 following 110 posts
Seasoned master runner and USATF Level 2 certified running coach, helping athletes all over the world achieve their potential. Based in Luanda, Angola.
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KUFUKULA WORKOUT #76 – BROKEN TEMPO
PT: Ritmo controlado com pausas ativas
EN: Controlled tempo with short jog breaks
#Workout76 #ThresholdBlocks #CorredoresAngolanos
🏃‍♂️ KUFUKULA WORKOUT #76 – THURSDAY Theme: Hold, Break, Repeat Session Name: “Broken Tempo” ⸻ 🔹 Middle Distance Session: 3 × (5min tempo + 1min jog) + 3min continuous tempo • Controlled pace, no pushing • Recovery = easy jog, not full stop • Finish: 3 × 20s strides Purpose: Teaches mental rhythm and how to restart effort under light fatigue. It builds race-day resilience. ⸻ 🔸 Long Distance Session: 2 × (10min tempo + 2min jog) + 6min continuous tempo • Controlled tempo rhythm • Keep recoveries truly aerobic • Optional: 5min steady float to finish Purpose: Extended time at threshold broken into digestible chunks. Prepares for late-race pace control. ⸻ 📣 Today’s Reminder: Sometimes breaking rhythm makes you stronger at holding it. ✅ Hashtags for image post: #KufukulaWorkout #Workout76 #BrokenTempo #ThresholdDisrupted #MentalFocusRun #SouplesseControl #CorredoresAngolanos
August 7, 2025 at 7:50 AM
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KUFUKULA WORKOUT #75 – SKIP THE STRESS
PT: Corrida leve + exercícios de leveza
EN: Easy run + playful movement drills
#Workout75 #SmartRecovery #CorredoresAngolanos
🏃‍♂️ KUFUKULA WORKOUT #75 – WEDNESDAY Theme: Move Easy, Move Well Session Name: “Skip the Stress” ⸻ 🔹 Middle Distance Session: Jog + Drills & Flow • 30min light jog • 2 rounds: • 20s A-skips • 10s side shuffles (each side) • 10s bounds or skipping • 30s breathwalk (inhale 3s / exhale 6s) • Finish with 1min playful balance (on lines, curbs or barefoot) Purpose: Restore movement quality and coordination in a low-impact, low-stress way. ⸻ 🔸 Long Distance Session: Recovery Jog + Barefoot Flow • 40min easy jog • 3 × 30s barefoot strides • 5min barefoot flow: • Glute bridge → hip circles → toe sweep → deep squat hold • 3min rhythmic breathwork (box: 3-3-6-3) Purpose: Loosens joints, resets rhythm, and promotes calm body awareness for long-term gains. ⸻ 📣 Today’s Reminder: Recovery isn’t passive — it’s movement that smiles. ✅ Hashtags for image post: #KufukulaWorkout #Workout75 #SkipTheStress #FunRecoveryRun #SouplesseRecovery #CorredoresAngolanos #TrainSmartRecoverWell
August 6, 2025 at 9:30 AM
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KUFUKULA WORKOUT #74 – WAVE WORK
PT: Ritmo de limiar com ondas de intensidade
EN: Threshold waves to train control under pressure
#Workout74 #WaveTempo #CorredoresAngolanos
🏃‍♂️ KUFUKULA WORKOUT #74 – TUESDAY Theme: Hold, Float, Repeat Session Name: “Wave Work” ⸻ 🔹 Middle Distance Session: 4 × 6min Threshold Waves Each 6min block alternates: • 2min @ tempo (comfortably hard) • 1min @ 10k effort → Repeat x2 per rep • 2min jog recovery between • Finish: 3 × 20s strides Purpose: Teaches rhythm under pressure and smooth transitions — great for race feel and fatigue control. ⸻ 🔸 Long Distance Session: 3 × 10min Threshold Waves Each 10min block alternates: • 3min @ tempo • 2min @ HM effort → Repeat x2 • 3min jog between reps • Optional 6min steady finish Purpose: Builds race-day durability — managing effort through controlled surges and recovery flow. ⸻ 📣 Today’s Reminder: You don’t push through waves — you ride them. ✅ Hashtags for image post: #KufukulaWorkout #Workout74 #WaveWork #ThresholdWithControl #SouplesseFlow #RacePaceTraining #CorredoresAngolanos
August 5, 2025 at 8:36 AM
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KUFUKULA WORKOUT #73 – BUILD THE FLAME
PT: Corrida progressiva controlada
EN: Controlled progression run
#Workout73 #ProgressionPacing #CorredoresAngolanos
🏃‍♂️ KUFUKULA WORKOUT #73 – MONDAY Theme: Start Easy, Finish Sharp Session Name: “Build the Flame” ⸻ 🔹 Middle Distance Session: Progressive Run + Form Focus • 10min easy jog • 10min steady • 10min strong (approaching tempo) • 3 × 20s strides Purpose: Wake up the system gently and finish with rhythm. A great transition back into quality work. ⸻ 🔸 Long Distance Session: Progression Run – Controlled Burn • 15min easy • 15min steady • 10min moderate/tempo feel • 3 × 30s strides Purpose: Reinforces patience early, rhythm in the middle, and efficient form under light stress. ⸻ 📣 Today’s Reminder: Speed comes from control — not from rushing. ✅ Hashtags for image post: #KufukulaWorkout #Workout73 #BuildTheFlame #ProgressionRun #SouplesseControl #StartEasyFinishStrong #CorredoresAngolanos
August 4, 2025 at 8:50 AM
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KUFUKULA WORKOUT #72 – GROUNDED & FLOWING
PT: Corrida leve, mobilidade e respiração
EN: Light run, barefoot flow, and breath reset
#Workout72 #BarefootRecovery #CorredoresAngolanos
🏃‍♂️ KUFUKULA WORKOUT #72 – SUNDAY Theme: Breathe, Barefoot, Bounce Session Name: “Grounded & Flowing” ⸻ 🔹 Middle Distance Session: Recovery Jog + Light Ground Drills • 25–30min relaxed jog • 3 × 20s barefoot strides on grass (or soft terrain) • 5min ground-based mobility flow: • Frog squat → hip rock → spinal twist → glute bridge • 2min box breathing: 3s in / 3s hold / 6s out / 3s hold Purpose: Promote natural foot strength, calm breathing, and restore spring to the system. ⸻ 🔸 Long Distance Session: Easy Flow + Barefoot Reset • 35–40min relaxed jog • 3 × 30s barefoot strides • 5–7min bodyflow barefoot: • Lunge to twist, cat-cow, deep squat hold • 3min breathing reset lying down Purpose: Enhances joint mobility, neural relaxation, and fascia rehydration — essential after a big week. ⸻ 📣 Today’s Reminder: Recovery isn’t when you do nothing — it’s when your body rewires. ✅ Hashtags for image post: #KufukulaWorkout #Workout72 #GroundedAndFlowing #RecoveryWithRhythm #BarefootReset #SouplesseSunday #CorredoresAngolanos
August 3, 2025 at 9:08 AM
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KUFUKULA WORKOUT #69 – TEMPO CASCADE
PT: Blocos de limiar + ritmo de prova
EN: Threshold blocks + rhythm transitions
#Workout69 #ControlledEffort #CorredoresAngolanos
🏃‍♂️ KUFUKULA WORKOUT #69 – THURSDAY Theme: Hold the Line, Find the Flow Session Name: “Tempo Cascade” ⸻ 🔹 Middle Distance Session: Tempo + Rhythm Drops • 3 × 6min @ tempo pace • 90s jog recovery • 3 × 2min @ 5k rhythm • 2min jog between • 2 × 20s strides Purpose: Blend controlled aerobic power with form at faster turnover — build race durability. ⸻ 🔸 Long Distance Session: Tempo Cascade + Finisher • 2 × 10min @ tempo effort • 2min jog between • 2 × 3min @ 10k effort • 2min jog • 6min steady to finish Purpose: Builds fatigue resistance, teaches pacing shifts without breaking posture or breathing. ⸻ 📣 Today’s Reminder: Tempo is not a pace. It’s a posture you hold under pressure. ✅ Hashtags for image post: #KufukulaWorkout #Workout69 #TempoCascade #ControlledEffort #ThresholdAndFlow #SouplesseStyle #KlaasLokInspired #CorredoresAngolanos
July 31, 2025 at 7:20 AM
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KUFUKULA WORKOUT #68 – RESET THE RHYTHM
PT: Corrida leve + respiração e mobilidade
EN: Light run + breath and mobility flow
#Workout68 #ActiveRecovery #CorredoresAngolanos
🏃‍♂️ KUFUKULA WORKOUT #68 – WEDNESDAY Theme: Recovery in Motion Session Name: “Reset the Rhythm” ⸻ 🔹 Middle Distance Session: Easy Run + Drills & Breath • 30–35min light run • 3 × 20s relaxed strides • Coordination flow: • 20s high knees → 20s butt kicks → 20s skips • 2min breathwork: 3s in → 6s out Purpose: Loosens hips and restores rhythm while keeping neuromuscular sharpness alive. ⸻ 🔸 Long Distance Session: Relaxed Jog + Breath & Mobility • 40min easy jog • 5min barefoot or mat-based mobility: • Glute bridges, hip rotations, standing twist • 3min guided breathing: • Inhale 3s → Hold 3s → Exhale 6s Purpose: Gently restores joint range, calms the nervous system, and supports aerobic recovery.
July 30, 2025 at 6:56 AM
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KUFUKULA WORKOUT #67 – PULSE & FLOW
PT: Alternância entre limiar e ritmo de prova
EN: Tempo and race rhythm alternations
#Workout67 #WaveControl #CorredoresAngolanos
July 29, 2025 at 7:48 AM
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KUFUKULA WORKOUT #66 – CRUISE INTO THE WEEK
PT: Corrida contínua (MF: 45min / F: 60min)
EN: Steady aerobic run to start the week
#Workout66 #SouplesseBuild #CorredoresAngolanos
July 28, 2025 at 9:59 AM
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KUFUKULA WORKOUT #65 – FEEL GOOD FLOW
PT: Corrida leve + jogos de movimento
EN: Light jog + playful recovery drills
#Workout65 #SmartRecovery #CorredoresAngolanos
July 27, 2025 at 8:19 AM
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KUFUKULA WORKOUT #64 – ROLL WITH IT
PT: Longo com toques de ritmo (fartlek leve)
EN: Long run with rhythm surges — controlled and smart
#Workout64 #RunAdapt #CorredoresAngolanos
July 26, 2025 at 8:09 AM
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KUFUKULA WORKOUT #63 – SHAKE & FLOW
PT: Corrida leve + circuito de mobilidade divertido
EN: Light run + fun mobility circuit
#Workout63 #TrainLoose #CorredoresAngolanos
July 25, 2025 at 9:22 AM
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KUFUKULA WORKOUT #62 – FLOAT THE WORK
PT: Limiar + 10k com recuperação ativa
EN: Threshold + 10k pace with float jogs
#Workout62 #RunWithControl #CorredoresAngolanos
July 24, 2025 at 7:24 AM
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KUFUKULA WORKOUT #61 – RESET IN MOTION
PT: Corrida leve + coordenação e respiração
EN: Light run + drill flow + breath reset
#Workout61 #ActiveRecovery #CorredoresAngolanos
July 23, 2025 at 7:38 AM
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KUFUKULA WORKOUT #59 – CRUISE BUILDER
PT: Corrida contínua e solta (MF: 45min / F: 60min)
EN: Smooth, steady-state run to start the week
#Workout59 #SouplesseFlow #CorredoresAngolanos
July 21, 2025 at 8:55 AM
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KUFUKULA WORKOUT #57 – EARN THE VIEW
PT: Corrida longa com subidas incluídas.
EN: Long run with built-in hills.
#Workout57 #HillStrength #CorredoresAngolanos
July 19, 2025 at 8:38 AM
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KUFUKULA WORKOUT #56 – RUN. RESET. REACTIVATE.
PT: Corrida + activação para sábado com força.
EN: Jog + mobility to prep for volume.
#Workout56 #FridayForm #CorredoresAngolanos
July 18, 2025 at 8:07 AM
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KUFUKULA WORKOUT #55 – SWITCH GEARS, NOT FORM
PT: Controla a passada mesmo quando o ritmo muda.
EN: Maintain form while switching gears.
#Workout55 #ThresholdPlusSpeed #CorredoresAngolanos
July 17, 2025 at 6:44 AM
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KUFUKULA WORKOUT #54 – MOVE DIFFERENT
PT: Corre leve. Mexe diferente. Respira fundo.
EN: Run light. Move different. Breathe deep.
#Workout54 #SmartRecovery #CorredoresAngolanos
July 16, 2025 at 8:04 AM
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KUFUKULA WORKOUT #53 – TEMPO, BUT MAKE IT TOUGH
PT: Limiar + força final (MF/F)
EN: Threshold reps + race effort surge
#Workout53 #TempoWork #CorredoresAngolanos
July 15, 2025 at 7:17 AM
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KUFUKULA WORKOUT #52 – SMOOTH MOVES ONLY
PT: Corrida leve, solta e consciente.
EN: Light, smooth, confident start to the week.
#Workout52 #CruiseRun #CorredoresAngolanos
July 14, 2025 at 8:19 AM
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KUFUKULA WORKOUT #51 – PLAY THE RUN DOWN
PT: Corre, dança, solta. Hoje é leve — mas divertido.
EN: Jog, dance, reset. Today’s light — and fun.
#Workout51 #RecoveryWithJoy #CorredoresAngolanos
July 13, 2025 at 8:40 AM
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KUFUKULA WORKOUT #49 – LOOSE AND READY
PT: Corrida leve + técnica/respiração
EN: Easy aerobic work + drills + breath reset
#Workout49 #MobilityRun #CorredoresAngolanos
July 11, 2025 at 8:42 AM
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KUFUKULA WORKOUT #48 – STRONG BUT SMOOTH
PT: 3 × 6min limiar (MF)
2 × 10min + 2 × 3min ritmo 10k (F)
EN: Strength + control = race success
#Workout48 #TrainWithControl #CorredoresAngolanos
July 10, 2025 at 9:15 AM
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KUFUKULA WORKOUT #47 – RESET IN MOTION
PT: Corrida leve + técnica (MF)
Corrida fácil + strides + mobilidade (F)
EN: Active recovery = aerobic rhythm + form
#Workout47 #TrainSmart #CorredoresAngolanos
July 9, 2025 at 8:34 AM