TJ Murphy – Page 2 – Shamrock Running Club

February 2, 2026February 2, 2026Tuesday Evening Workout

2/3 Tuesday evening workout

Tuesday Night Workout at Woburn Cinema 5:45 PM meet in Western Parking Lot Spring Marathoners 2-mile easy to warmup Threshold: 2 E + 20 mins T Pace* 3 mins jog/walk recovery (make sure heart rate drops below 130) 10 mins T Pace 1-2 Easy *Scale this down if you’re just getting into your training. Talk to the coaches. Grand Prix […]

January 26, 2026January 26, 2026Quality (Key) Workouts, Tuesday Evening Workout

1/27 to 2/2 Training Key Workout Suggestions

The following are training suggestions for the week of January 26. You can choose from a Boston Marathon plan (which can be used for a different spring marathon), a “Grand Prix” plan which is optimized for the Shamrock Grand Prix Series (and good for anyone who plans to race throughout the year). Send me an email for a link to […]

January 20, 2026January 20, 2026Tuesday Evening Workout

1/20 Tuesday evening workout

If you’d like access to the spring marathon plan or the Grand Prix full-year training template, send me an email at tjmurphywriter@gmail.com. Tonight’s Workout at the Woburn Showcase Cinema Deluxe Parking Lot (we meet in the west lot at 5:45pm) Marathoners: 2 miles easy warmup 25 minutes at a hard-like, steady pace (T pace if you’re deep in your training […]

January 12, 2026January 12, 2026Quality (Key) Workouts, Tuesday Evening Workout

1/13 to 1/19 Training Key Workout Suggestions

GRAND PRIX FOCUS WORKOUTSTwo key workouts for the week. Tuesday and Friday suggested. You can do either one on Tuesday night and work the second key workout in later in the week. For this week, the key Tuesday night workout for Grand Prix-focused racers is either one of the below. Speed: Fartlek workout 10 x 40 seconds at roughly R […]

January 12, 2026January 12, 2026Tuesday Evening Workout

1/13 Tuesday evening workout

Tuesday Night Workout 5:45pm We will again meet at the 25 Middesex Canal Parkway, Woburn, MA in the west part of the parking lot. My number is [posted in the private Shamrock Facebook member page] if you can’t find the group! (it’s a pretty empty lot. Should be easy to spot).

January 5, 2026January 5, 2026Quality (Key) Workouts, Tuesday Evening Workout

1/6 to 1/12 Training Key Workout Suggestions

January 5-12 You can choose from a Boston Marathon plan (which can be used for a different spring marathon), a “Grand Prix” plan which is optimized for the Shamrock Grand Prix Series (and good for anyone who plans to race throughout the year). NOTE: We are currenting meeting at the Showcase Cinema Parking lot for the Winter Tuesday Night workouts. […]

December 22, 2025December 22, 2025Quality (Key) Workouts, Tuesday Evening Workout

12/23 to 12/29 Training Key Workout Suggestions

Weather cancellation: The 12/23 Tuesday evening group run is now cancelledDue to the precipitation forecasted and out of a concern for safety and injury risk. Shamrock Training First Tuesday meetup at the Showcase Cinema de lux Woburn parking lot for Tuesday speed/strength workout. I’ll station myself in the eastern parking lot. We’ll get started with a warmup run promptly at […]

December 15, 2025December 15, 2025Quality (Key) Workouts, Tuesday Evening Workout

12/16 to 12/22 Training Key Workout Suggestions

Building an Aerobic Base: Simple, Enjoyable, and Critical When some runners get their hands on a running program, they can be tempted to skip over the base-building weeks to get to speedwork and threshold running. This is a profound mistake. Foundational to almost every training program in the distance running world, the aerobic base phase is the most valuable phase […]

December 8, 2025December 8, 2025Quality (Key) Workouts, Tuesday Evening Workout

12/9 to 12/15 Training Key Workout Suggestions

Final Woburn Track Workout of 2025 Simple tune-up designed for those racing in Melrose this weekend. Bring a headlamp! If not racing, the basic mission this time of year is to get in lots of easy, enjoyable running, cross-training and strength training. If you’ve raced a lot in 2025, it’s truly important to give both your brain and a body […]

December 1, 2025December 1, 2025Quality (Key) Workouts, Tuesday Evening Workout

12/2 to 12/8 Training Key Workout Suggestions

If you’re not racing this month, this is the perfect time to downshift from any speed/anaerobic work and simply enjoy as much easy running you can fit in. Emphasis on easy–don’t worry about pace, just run at an enjoyable speed — the kind where you could easily enjoy a conversation. An alternative is to take a couple of weeks off […]