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
The next race in the Lucky Shamrock race series and in the Grand Prix race series is the Feeney 5k (registration is 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:
- 1 mile at E pace
- X* miles at M pace
- 4 Strides
- Q2:
- 10+ minutes warmup jog
- X* x 500 meters at I pace with 200 meter jog recoveries
- 10+ minutes cooldown jog
- Q3:
- 10+ minutes warmup jog
- X* miles at T pace
- X* x 200 meters at R pace with 200 meter jog recoveries
- 10+ minutes cooldown jog
*see table below
Your Weekly Mileage Q1 miles at M pace Q2 total 500s at I pace Q3 number of miles at T pace Q3 number of 200s at R pace 10 2 3 0.5 1 20 4 5 1 2 30 6 8 1.5 3 40 8 10 2 4 50 10 13 2.5 5 Other runs this week: All other runs this week should be Easy pace, with 6 Strides added in to the middle or end of no more than 2 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 M (Marathon) feels brisk and you can have somewhat of a conversation Used primarily for those training for a marathon, it provides practice at marathon race pace and practice drinking while running. It also helps practice holding a brisk pace for a prolonged period without accumulating severe fatigue. 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 R (Repetition) roughly mile race pace (so fast you can’t really speak) improve anaerobic power, speed, and economy (take it easy on the recoveries) 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. Best not to do them on a downhill slope, to protect your knees.
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 18 weeks from June 14.
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:
- 2 x 1 mile at T pace, 200 meter jog recoveries
- 4 x 400 meters at I pace, 200 meter jog recoveries
- 4 x 200 meters at R pace, 200 meter jog recoveries
- Intermediate runners:
- 2 x 0.75 mile at T pace, 200 meter jog recoveries
- 3 x 400 meters at I pace, 200 meter jog recoveries
- 3 x 200 meters at R pace, 200 meter jog recoveries
- 10 minute cooldown jog
- Wednesday:
- 60 minutes E pace (advanced runners) or 45-60 minutes E pace (intermediate runners)
- Thursday:
- Advanced runners:
- 2 miles at E pace
- 4 miles at T pace
- 1 mile at E pace
- Intermediate runners:
- 1.5 miles at E pace
- 3 miles at T pace
- 0.75 miles at E pace
- Friday:
- Recovery
- Saturday:
- Advanced runners:
- 10 miles at E pace
- 6 x 30 second Strides
- Intermediate runners:
- 7.5 miles at E pace
- 5 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 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 R (Repetition) roughly mile race pace (so fast you can’t really speak) improve anaerobic power, speed, and economy (take it easy on the recoveries) 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. Best not to do them on a downhill slope, to protect your knees.
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.