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!