Clipper News
1/15/19 WORKOUT
Endurance and Body Weight Strength
DISTANCE WORK
5 minute warmup
7 minute tempo run (push yourself at a hard, steady pace for 7 minutes. You should not be able to carry on a conversation)
2 minute walk
7 minute tempo run
2 minute walk
2 minute HARD RUN (as fast as you can for the last 2 minutes!)
5 minutes easy
STRENGTH (always check the links for information on how to do strength work)
Push-ups 10x5
Squat thrusts 10x5
Side lunges (10x3 each leg)
PLANK 1 min x 5
Back
5 minute warmup
7 minute tempo run (push yourself at a hard, steady pace for 7 minutes. You should not be able to carry on a conversation)
2 minute walk
7 minute tempo run
2 minute walk
2 minute HARD RUN (as fast as you can for the last 2 minutes!)
5 minutes easy
STRENGTH (always check the links for information on how to do strength work)
Push-ups 10x5
Squat thrusts 10x5
Side lunges (10x3 each leg)
PLANK 1 min x 5
Xaverian
Established in 1957, Xaverian is one of thirteen schools nationwide sponsored by the Xaverian Brothers.
