Shamrock Running Club

- Established by Bill Feeney 2001

Tuesday Night Indoor Track

Bill O’Connor Indoor Track. 

Joyce Middle School Woburn

To avoid the cold winter New England weather, we run at the Woburn Joyce Indoor Track from early December to late March.  The indoor warm up starts at 6:15.  The workout starts at 6:30.

Like outdoors, you’ll always find someone to run with because we typically have three groups of runners advanced, intermediate and beginners.

Track workouts are about preparing you for your next race and improving your running economy.

One or more coaches will be there to teach you proper form and technique before, during and after the workouts.  All workouts are based on your ability.

DateWorkout
12/3/181 lap on
1 lap off
24 mins
12/10/182 laps on
1 lap off
1 lap on
1 lap off
24 mins
12/17/183 laps on
2 laps steady
20 mins
12/24/18No track
1/1/2019No track
1/8/20192 times
laps of 4-3-2-1
recovery have the distance
1/15/20195 Mins at HM Pace
5 Mins at 10K Pace
5 Mins at HM Pace
5 Mins at 10k Pace
1 Min Rest after each
1/22/201910x 3 laps
1 min standing rest
1/29/20193 laps on
1 laps steady
20 mins
2/4/201912x2 laps on
30 seconds rest
2/11/20194x 4 laps
4x3 laps
4x2 laps
all with a 1 min rest
2/18/2019No track School Vacation Week
2/25/20194 laps on
1 lap steady
3/5/2018Indoor track has ended. We should be back at Woburn High School weather pending.