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Workout Schedule

NILES WEST/OAKTON RUNNERS CLUB

CHICAGOLAND’S TOP ROADRACING CLUB

CARA CLUB CIRCUIT CHAMPIONS

1989+1990+1991+1992+1993+1994+1995+1997+1998+1999+2000+2001+2002+2003+2004+2005+2006+2007

Coach  Melissa  Savage

6122 N. Maplewood Avenue

Chicago IL 60659-2804

E-MAIL:  coachmpsavage@hotmail.com

                        WEB PAGE:  www.nworc.com

 

                               Spring/Summer
                            
2010 WORKOUTS

 

Meet on the outdoor track at 6PM for warm-up.  The workout begins at 6:30PM.

 

WARMUPS  (CHOOSE ONE):

 

                1.  Jog down to the bridge.  Stretch.  Run 8 times up the bridge and jog down.  Jog back to the

                     track at Niles West.  Stretch until everyone is ready to run which is about 6:40.  We will do

                     warmup drills as a team.              

 

                2.    Jog 1-2  miles on the Track.  Stretch. 

 

 

W  June 9             Run 3 sets of 3 X 600M plus 1 with a 200M jog.  Run 1 every 3:30/4:00.  Jog 400m between sets.  If

you want speed, run the 1st and 3rd of each set.

 

W  June 16           Run 10 X 800M with a 200M or 400M jog.  Run 1 every 5:30.  We may do this at the bridge!!!

 

W  June 23            Run 2 sets of 6 X 400M Plus 1 with a 200 M jog.  Run one every 3:10.  Jog 400M between sets.

 

W  June 30            Run 4 sets of 4 X 300M with a 100M jog.  Run 1 every 2:15.

                                                PIZZA NIGHT AT BARNABY’S - $8.00.

 

W  July 7               Run 3 sets of 3 X 600M plus 1 with a 200M jog.  Run 1 every 3:30/4:00.  Jog 400m between sets.  If

                                you want speed, run the 1st and 3rd of each set.

 

W  July 14             Run up to 8 x 1K  with a jog/walk between each.  You can also run  800M or 600M.  Run 1 every

7:00.  Run at race pace or faster.  This may be at the bridge.

 

W  July 21             Run 5 x 1600 Meters with a walk/jog.  Run one every 12:00.  Run at race pace.

 

W  July 28             Run 3 to 4 sets of 6 X 200M with a 200M jog.  Run one every 2:15.

               

W  Aug  4              Run 10 X 800M with a 200M or 400M jog.  Run 1 every 5:00.               

                                 PIZZA NIGHT AT BARBABY’S - $8.00

 

W  Aug  11            39TH Annual Two Person Relays at the Niles West Track – This will be our workout.  Distances are 4 to 10 Miles.    

 

W  Aug 18             4 sets of 3 X 600M with a 200M jog, one every 3:30/4:00.  Jog 400M between sets.

 

W  Aug 25             Run up to 8 x 1K over the Bridge with a jog/walk between each.  You can also run 800M or 600M. 

Run 1 every 7:00.  Run at race pace or faster.  This may be at the TRACK at WEST.

                                                               

W  Sept.  1             Run sets of 200M Bridges:  Run up and jog down.  Get ready for hills at Lake Zurich!

                                PIZZA NIGHT AT BARNABY’S - $8.00

 

W  Sept.  8             Run 2 sets of 6 X 400M plus 1 with a 200M jog.  Run one every 3:10.  Jog 400M between sets.

 

SCHEDULE WILL BE UPDATED TO SHOW UPCOMING MONTH'S WORKOUTS!  PLEASE BE SURE TO CHECK BACK!

 

Club fees are $10 per session OR $30 per month OR $75 for three months  Fees are due at the start of practice or the start of each month.