December 3, 2013 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts.

EQUIPMENT NEEDED:  Timing device.

Two Running Workouts

#1: 6 Rounds

Sprint 30 seconds, 60 seconds

***Rest 2 minutes after Round 5***

#2: Run fast and cover as much ground as possible in 10 minutes.

Record your average distance covered for #1 and your distance for #2.


Sign up for the Bedford Dasher 5K. The race is next Saturday. Hope you can make it!