Shamrock Running Club

- Established by Bill Feeney 2001

Tuesday Night Outdoor Track

Woburn High School Outdoor Track

6:15 Warm up – 6:30 Workout

Track runs from early April to late November.  You’ll always find someone to run with because we typically have three groups of runners advanced, intermediate and beginners.  Track workouts are about 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.

9-3-1912-16x400s
100 jog
10k pace
9-10-19Alternating Pace
600 at 5k 1k steady
or
800 5k 800 steady
9-17-194 x 800
4 x 400
9-24-192xmile @10k
2x800 @5k
2 or 4x200 @mile

90 sec rest
10-1-195x1000m at 5k pace. Jog half the time it took you to run your interval
10-8-19Alternating Pace
600 at 5k 1k steady
or
800 5k 800 steady
10-15-193 x 800 with a 2-3 minute slow recovery in between each.
-1 Mile of straights and curves
-Finish with 2 x 800 faster than the first set!
10-22-1910x500
100 jog
5k pace
10-29-19Cruse Miles
3 to 4
HMP to 10k pace
11-5-193 Sets 3x600 30 seconds rest.
800 jog between sets
11-12-19Alternating Pace
600 at 5k 1k steady
or
800 5k 800 steady
11-19-19Aussie 400s
11-24-1912 to 16 200s
200 jog