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 Niles West High School at 6PM for warm-up.  The workout begins at 6:30PM.

W  Sep  29             Run 2 sets of 6 X 400M plus 1 X 400M.  Jog 200M between each and 400M between sets.  Run one

every 3:10.  If you want speed, run 300’s instead.

 

W  Oct.  6              Run 4 sets of 3 X 300M plus 1 with a 100M jog.  Run 1 every 2:00-2:15.  Jog 400M between sets.  
                                           Pizza at Barnaby’s after practice - $8.00.

                               

W  Oct.  13           Run 2 sets of 5 X 400M plus 1 with a 200M jog.  Jog 400M between sets.  Run 1every 3:10.  For

speed, run 1, 3, + 5 of each set.

 

W  Oct.  20            Run 2 sets of 6 X 200M plus 1 with a 200M jog.  Run one every 2:30.  Jog 400M between sets.

 

W  Oct  27             Run 8 X 300M with a 300M jog.  Run one every 3:30.  Work on form and speed.

 

W  Nov 3             Run 8 X 200M with 200M jog.  Run one every 2:30. Work on speed and form.

Pizza at Barnaby’s after practice - $8.00.

 

W  Nov. 10            Run 2 sets of 4 X 400M plus 1 X 400M with a 200M jog.  

Our last Spring/Summer session will be November 17th,  the workout for that night will be posted at a later date.  The Winter Indoor Season will start in January 2011.  Check back for further details! 

 

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.