Shamrock Running Club Est by Bill Feeney 1995

Tuesday Track Workouts

April to November
Outdoor Track We meet at the Woburn High School Track at 6:40pm for a speed workout from April to November. There are always different groups and abilities at these workouts.

November to April

5:30AM Meet at the Horn Pond Pumping station parking lot; we will run a Winchester Hills route or a double loop of the pond, both routes are about 5 miles total.

6:15PM Outdoor speed workout at the Burlington High School. Course includes the perimeter of the Burlington High School and neighborhood roads behind it. Warm up begins at 6:15pm.

6:30PM Indoor track at the Joyce Middle School in Woburn. The gym is open 6:00pm-8pm, track begins at 6:30. Speed workout schedules are online  All runners, joggers and walkers are welcome. Bring and friend and introduce them to our club

Burlington High School  the group are mostly focused on 1/2 and full marathons

Outdoor Schedule 2017

INDOOR TRACK
11-29-16 8 mins at 10k pace
2x4mins 5k pace
2 Mins Rest After Each
8 mins of strides
12-6-16 4X 5 mins at 10k pace 1 min rest
12-13-16 5 Mins at 10k Pace
5 Mins at HM Pace
5 Mins at 10K Pace
5 Mins at HM Pace
5 Mins at 10k Pace
1 Min Rest after each
12-20-16 6 Mins at 10k Pace
2 Mins of Strides
6 Mins at 10K Pace
2 Mins of Strides
6 Mins at 10k Pace
2 Mins of Strides
1 Min Rest after each

12-27-16 Closed
1-3-17 10×2 mins 20 seconds rest 10k pace
1-10-17 5 mins
4 mins
3 mins
2 mins
1 min
1-17-17 7×3 mins 30 seconds rest 10k pace
1-24-17 5×1 min
4×2 mins
3×3 mins
1-31-17 5×4 mins 30 seconds rest 10k pace
2-7-17
2-14-17
2-21-17
2-28-17
3-7-17
3-14-17
3-21-17
3-28-17

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