Author: TJ Murphy

We are obviously getting into the thick of the summer racing season (heat in tow). Coming off of last Friday’s 5k — which functions as powerful training effort, pushing you to your maximum aerobic capacity — this Tuesday’s track workout will focus on anaerobic power, speed, and running ecomony. I’m in Iowa this week and next, but Tom Walker will […]

Bill Feeney 5k Race day is Friday. If you’re racing Friday: Tuesday, Wednesday, and Thursday should be easy days — Tuesday and Wednesday 30-60 minutes easy. If racing and you want to come to the track Tuesday night, the suggested workout would look like this: 1.5-2 mile easy warmup. 6 x 100 light sprints 1 mile warmdown. Q1: Tuesday Track […]

Training: Key Workout Suggestions for the Week Obviously it’s going to be toasty for the track workout tomorrow night (Woburn HS 5:45pm). Probably still around 90-95 (so my phone tells me). Lots of reasons to do your track workout at 5am when it’s still in the 70s. That said, I’ll be at the track tomorrow night for anyone game for […]

With the Bill Feeney 5k less than 3 weeks away, time bump the Tuesday track workout into some solid interval training with a focus on boosting maximum aerobic power — aka VO2max. The primary purpose of Interval Training is to improve a runner’s VO2 max, which is the maximum amount of oxygen the body can utilize during intense exercise. For […]

In preparing for the July 4 5k, we are going to continue short-interval speedwork but lengthening it to 400-meter repeats. The purpose of “R-pace” high-speed intervals: To improve speed and maintain good mechanics while running fast. These intervals are fast and demanding. Here’s a quote from Dr. Jack Daniels on how you need to take the jogs seriously to be […]

Congrats to all who jumped in last week’s 1-mile time trial. A lot of great efforts. Anyone who would like to meet with me one-on-one to talk about how to translate their mile time to optimize their training, send me an email: tjmurphywriter@gmail.com. Dialing in your training paces will help you get the most bang for your buck when it […]

Two weeks until the May 27th 1-mile time trial! Music, fun, and fast running. Tomorrow night’s workout at Woburn HS (5:45pm) will be a nice preparation session as we’ll be focusing on short speed intervals. Sign up for the time trial here. https://fb.me/e/idAapDGyP Tuesday Night at the Track 1.5-2 mile jog warmup 6 x striders (20 second fast runs..start easy […]

With a 1-mile time trial coming up at the end of the month, the next few track workouts will all about waking up speed and mechanics. Suggested 3 quality workouts for the week: Q1: Speed workout. Woburn HS 5:45pm Tuesday night. 1.5-2 mile warmup jog plus 6 x striders (20 second warmup sprints) Main set: 12-16 x 200-meters at a […]

More on this soon: May 27 (tentative) we’ll hold a 1-mile time trial at the Woburn High School track. This is a great opportunity to get a read on your current fitness in a way we can suggest optimal paces for ALL of your workouts — from easy runs to long runs to interval workouts to tempo runs. This kind […]

The current focus on the track is what is called Repetition training — the goal being to improve speed and mechanics and help prepare you for a 1-mile time trial that we’ll hold in June. Repetition work also prepares you for the interval workouts that will build your stamina and endurance for racing distances 5k to marathon. We’ll announce the […]