Weekly Tempo/Fun Run

We run from the Irish American Club in Woburn every Thursday evening at 6:30 PM. We have several 5 mile routes. Some members will add on miles afterwards but we all start together. Come join us!

Weekly Saturday morning long run

During the summer, we run the Minuteman Trails in Lexington. It is a 9.5 miles out and back route run completely in the trails, away from the hustle and bustle of city life. Some members have sighted deer and other forest friends. We currently have groups running at 6:30, 7:00 and 8:00 AM. We meet at the Fiske parking lot.

Weekly Track Workout Schedule

Hello runners here is the 2008 Shamrock Outdoor track schedule. This year we are VERY happy to be back at Woburn High School and it’s brand new track. Each Tuesday night a workout will begin about 6:40pm and last 25 to 35 minutes led by coach Bill O’Connor. Afterward there will be a 2-mile cool down run locally. Phase I April 22nd - Descending Ladder (1200 - 1000 - 800 - 600 - 400) with negative splits
April 27th - Pyramid (400 - 800 - 1200 - 800 - 400)
May 6th - Mile Time Trial (followed by 6 x 100 meter pickups)
May 13th - 7 x 600's with 3 minutes active rest
May 20th - 5 x 800's with 4 minutes active rest
May 27th - 4 x 1000's with 5 minutes active rest
June 3rd - 3 x 1200's with 6 minutes active rest
June 10th - 400-meter build-downs (3 sets of two 400's. Each set 2 to 4 seconds faster than the set before)

Phase II June 17th - Descending Ladder (1200 - 1000 - 800 - 600 - 400) with negative splits
June 24th - Pyramid (400 - 800 - 1200 - 800 - 400)
July 1st - 8 x 500's with 2.5 minutes active rest
July 8th - 5 x 800's with 3.5 minutes active rest
July 15th - Mile Time Trial (followed by 6 x 100 meter pickups)
July 22nd - 4 x 1000's with 4 minutes active rest
July 29th - 3 x 1200's with 5 minutes active rest
August 5th - 600-meter build-downs (3 sets of two 600's. Each set 2 to 4 seconds faster than the set before)

Phase III August 12th - Descending Ladder (1200 - 1000 - 800 - 600 - 400) with negative splits
August 19th - Pyramid (400 - 800 - 1200 - 800 - 400)
August 26th - 10 x 400's with 1.5 minutes active rest
Sept 2nd - 8 x 500's with 2 minutes active rest
Sept 9th - 7 x 600's with 2.5 minutes active rest
Sept 16th - 4 x 1000's with 3.5 minutes active rest
Sept 23rd - 3 x 1200's with 4 minutes active rest
Sept 30th - 800-meter build-downs (3 sets of two 800's. Each set 2 to 4 seconds faster than the set before)