Purpose and Introduction
The purpose of these weekly key workouts is to prepare the athlete for the Shamrock Club Series races and spring/fall marathons. These workouts are compatible with any runner as long as each runner follows the instructions.
The most important key workout of the week is Q1 (Q stands for Quality), followed by Q2, and then Q3. If you can only do one key workout this week, do Q1. If you can only do two this week, do Q1 and Q2. Fill the rest of the week in with easy pace running, cross training, and rest. At least two strength training workouts per week on non-consecutive days are recommended.
If you have a race or a time trial, remove a Q workout from the week. You should have 2-3 days before a race of no faster than Easy (E) pace, which includes the option of not running at all.
If you’re not feeling up to a Q (or even an E) run that day, skip it, better to rest up and be ready for the next day. Rest is just as important as work, but every day, resting or not, be sure to stand up and walk around every so often to avoid being completely sedentary for hours on end.
For more details on weekly training mileage, training paces, training around races, using your running watch, and more, please refer to the Coach Guidance page.
Shamrock Club Series race Training
Congratulations to the Shamrocks who ran in the Samantha’s Harvest 5k yesterday! The recommendation is to take one Easy day for every 3 kilometers raced, so if you raced on Sunday, you should make Monday and perhaps Tuesday Easy days. An Easy day in this context means a day of running no faster than Easy pace, or of not running at all. The reason for this is to rest, recover, and prevent injury. After a race your body will come back stronger if you give it time to recover and reap the fitness gains.
The next race in the Lucky Shamrock race series and in the Grand Prix race series is the Feeney 5k (registration is now live at that link for this popular club-hosted event!) on July 4.
Consider joining any of our many weekly group runs to do these workouts.
- Q1:
- Long run at E pace for X* miles.
- Q2:
- 10+ minutes warmup jog
- X* x 1200 meters at I pace with 3 minute jog recoveries
- 10+ minutes cooldown jog
- Q3:
- 10+ minutes warmup jog
- X* x 1 mile at T pace with 1 minute jog recoveries
- 10+ minutes cooldown jog
*see table below
Your Weekly Mileage Q1 miles at E pace Q2 total 1200s at I pace Q3 number of miles at T pace 10 3 1 1 20 6 2 2 30 9 3 3 40 10 4 4 50 12.5 5 5 Other runs this week: All other runs this week should be Easy pace, with 6-10 Strides added in to the middle or end of no more than 3 of the Easy runs.
Pace guidelines: Use the VDOT calculator and participate in the June time trials to find your precise numerical training paces that are optimal for you.
Pace Imprecise Description Purpose E (Easy) conversational pace strengthen your heart, improve the blood supply to your muscles, and enhance the oxygen and fuel to energy conversions in your muscle cells T (Threshold) 10K to half marathon race pace (comfortably hard, so you can only speak a few words or in short sentences) improve endurance and lactate threshold I (Interval) slightly faster than your 5K race pace (feels hard, and you can only speak single words) improves aerobic power by targeting your VO2 max Strides short, 15-20 second, light and quick runs (not sprints), with 45-60 seconds recovery in between improve running economy without accruing fatigue, help with warming up if done pre-workout, break up monotonous easy runs if done in the middle of a workout, and aid the recovery process if done post-workout
Fall Marathon Training
There are of course a variety of marathons in the fall, but a popular one that Shamrocks often run is the Baystate Marathon, taking place this year on October 18, which is 19 weeks from June 7.
Consider joining any of our many weekly group runs to do these workouts.
- Monday:
- Cross train 60 minutes (advanced runners) or 45-60 minutes (intermediate runners)
- Tuesday:
- 15 minute warmup jog
- 4 Strides
- Advanced runners:
- 3 sets (ideally up a slight incline):
- 1 minute at I pace, jog back to the start
- 90 seconds at I pace, jog back to the start
- 2 minutes at I pace, jog back to the start
- 90 seconds at I pace, jog back to the start
- 1 minute at I pace, jog back to the start
- Intermediate runners:
- 3 sets (ideally up a slight incline):
- 45 seconds at I pace, jog back to the start
- 68 seconds at I pace, jog back to the start
- 90 seconds at I pace, jog back to the start
- 68 seconds at I pace, jog back to the start
- 45 seconds at I pace, jog back to the start
- 10+ minutes cooldown jog
- Wednesday:
- 60 minutes E pace (advanced runners) or 45-60 minutes E pace (intermediate runners)
- Thursday:
- 7 miles E pace (advanced runners) or 5.25 miles E pace (intermediate runners)
- 4 x 1 minute Strides
- Friday:
- Recovery
- Saturday:
- Long run at E pace: 12 miles (advanced runners) or 9 miles (intermediate runners)
- 6 x 30 second Strides
- Sunday:
- 5 miles E pace (advanced runners) or 3.75 miles E pace (intermediate runners)
- 6 Strides
Pace guidelines: Use the VDOT calculator and participate in the June time trials to find your precise numerical training paces that are optimal for you.
Pace Imprecise Description Purpose E (Easy) conversational pace strengthen your heart, improve the blood supply to your muscles, and enhance the oxygen and fuel to energy conversions in your muscle cells I (Interval) slightly faster than your 5K race pace (feels hard, and you can only speak single words) improves aerobic power by targeting your VO2 max Strides short, 15-20 second, light and quick runs (not sprints), with 45-60 seconds recovery in between improve running economy without accruing fatigue, help with warming up if done pre-workout, break up monotonous easy runs if done in the middle of a workout, and aid the recovery process if done post-workout
Time Trials
Every Tuesday during this month of June at the Tuesday track workout we are offering Time Trials so that runners can find their precise training paces and get suggested training partners. Read all of the details at this link if you’d like to participate.
Questions?
If you have any questions on these workouts or on training, please feel welcome to ask the Coach.