TJ Murphy – Page 4 – Shamrock Running Club

December 18, 2024March 3, 2025Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

12/17 to 12/23 Training Schedule (Q1, Q2, & Q3)

Q1: Long easy run: No more than 25% of your weekly mileage. Be sure you can hold a conversation while you’re running. If you can’t, you’re running too fast. Purpose: Overall cardiovascular health and efficiency and musculoskeletal strength. Q2: Option 1: Cruise Intervals (Purpose: endurance building particularly for marathoners). Option 2: Hill repeats (Purpose: Power and strength building). Q3: Tempo: […]

December 17, 2024March 3, 2025Strength Workout, Tuesday Evening Woburn High School Workout

12/17 Q2: Tuesday Burlington High School Workout

Tuesday Night @ Burlington HighSchool Meeting at 5:45pm Text or email TJ to make sure you’re on the communications list:tjmurphywriter@gmail.com ph:619-2-3-4750 Workout options: Long Cruise Intervals – 3-4 x 1-mile at a brisk pace with 90-second recoveries. (on the 1-mile loop). VDOT recommendation for spring marathoners: T pace. Hill Repeats – 6 xa half-mile loop that includes a solid hill […]

December 9, 2024December 9, 2024Tuesday Evening Woburn High School Workout

12/10 Q2: Tuesday Quality Workout

No track workout this week –active recovery and easy running highly recommended!

December 2, 2024December 2, 2024Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

12/3 to 12/9 Training Schedule (Q1, Q2, & Q3)

This is the last week of our 2024 training schedule, aimed at the Mill Cities Relay this coming Sunday. Last week if felt like we were lucky when the lights came on at the track on Tuesday night. If you wish to come out for the last organized Woburn High School workout for 2024, bring a headlamp if you have […]

November 25, 2024November 25, 2024Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

11/26 to 12/2 Training Schedule (Q1, Q2, & Q3)

For those not racing this week but are sharpening for the Mill Cities Relay or another early December event, this is the final sesson of hard intervals in the plan. It’s 1000-meter repeats..we’ve done a lot of these over the last few months but there’s a reason: 1000s demand an ideal amount of time spent at a pace designed to […]

November 18, 2024November 18, 2024Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

11/19 to 11/25 Training Schedule (Q1, Q2, & Q3)

Workouts are currently being dialed in for the Mill City Relays on December 8. This week we add some fast 200s following an interval workout to work on (both psychologically and physically) finishing kick speed. Q1: Long Run (if not racing) Easy pace run, not longer than 25% of your weekly mileage level. Q2: Tuesday Track Workout: I Training (if […]

November 14, 2024March 3, 2025Strength Workout, Tuesday Evening Woburn High School Workout

Shamrock Winter Training: Build Your Running Base & Strength for 2025

Level Up Your Running with Our Tuesday Strength & Speed Workout For All Levels. Also Below: Details about our spring marathon training program. Get ready to kick off 2025 with a boost to your running! We’re excited to announce our winter-time Tuesday evening workout will be designed for all levels, from beginners to advanced racers. Where: Burlington High School (123 Cambridge St, Burlington, MA […]

November 11, 2024November 11, 2024Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

11/12 to 11/18 Training Schedule (Q1, Q2, & Q3)

Q1: Long Run Easy pace run, not longer than 25% of your weekly mileage level. Q2: Tuesday Track Workout: R Training (purpose of this workout is to sharpen your racing speed and mechanics so keep the recoveries slow–start each rep as fresh as you can). Warmup 1.5-2 easy plus striders. 10 x 400 at R Pace w/ 1-lap easy jogs. […]

November 4, 2024November 4, 2024Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

11/5 to 11/11 Training Schedule (Q1, Q2, & Q3)

Shamrock Training: Key Workouts for the Week The next few weeks will be race maintenance training, with the Mill Cities Relay (December 8) being the final target. We’ll soon be announcing an 18-weel winter training program to help anyone out to run the Boston Marathon or another spring marathon. Stay tuned. Q1: Long Run (if not racing)Easy pace run, not […]

October 28, 2024October 28, 2024Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

10/29-11/4 Training Schedule (Q1, Q2, & Q3)

Shamrock Training — Race Phase Maintenance This week’s training is designed to help maintain a race peak into and through November. Also: If you’re up for a 1-mile Time Trial to check on you VDOT score, just let the coaches know and we’ll get you set up and cheer you on. Q1: Long run. 25% of your weekly mileage or […]