Author: TJ Murphy

We’ve finished all four 6-week phases of the 2024 training plan. For those with races still on the calendar, we will continue race phase training to get your through your final events, up until the December 8 Mill Cities Relay. After that, we will take a break from the track with active recovery. Plus, Tom and I are working on […]

Final Week of the Phase 4 1-mile Time Trial — This is officially scheduled for October 15 but if you have a conflict with racing or race recovery let us know! We can conduct your TT on any Tuesday night this month and help you analyze what your current fitness and optimal training paces are. Week 5 of Phase 4 […]

Week 5 of Phase 4 (the racing phase ) of the training plan. Note: Upcoming 1-mile Time Trial — This is officially scheduled for October 15 but if you have a conflict with racing or race recovery let us know! We can conduct your TT on any Tuesday night this month and help you analyze what your current fitness and […]

Week 4 of Phase 4 (the racing phase ) of the training plan. The weather continues to be optimal for some weekend 5k and 10ks. A race will supplant the I workout that is mentioned in the plans below (a race will probably feel easier). Q1: Long Run (if not racing) Easy pace run, not longer than 25% of your […]

Shamrock Training Continuing with Phase 4 (the racing phase ) of the training plan. The weather is pitch perfect for some weekend 5 and 10ks. A race will supplant the I workout that is mentioned in the plans below (a race will probably feel easier). If you race the Lone Gull 10k, take a couple of easy days! Q1: Long […]

Week 3 of Phase 4 (the racing phase ) of the training plan. The weather is pitch perfect for some weekend 5 and 10ks. A race will supplant the I workout that is mentioned in the plans below (a race will probably feel easier). (The Lone Gull 10k is coming up September 22 and is part of the Shamrock Grand […]

This week starts Phase 4 of the training plan. The purpose of Phase 4 to get you “race ready.” It will not as be as demanding as Phase 3, in particular because there’s less “I” training. The main emphasis will be on T (Tempo) workouts. R and I workouts will be involved in the schedule as well but not like […]

Last week of Phase 3! Next week we begin the final phase for the season, Phase 4, the racing phase. Here are the recommended key workouts for the week. Feel free to build them into your personal schedule. Q1: Long Run Easy pace run, not longer than 25% of your weekly mileage level. If you are working toward a fall marathon, […]

Getting down to the wire of Phase 3. This week we’re throwing in a little zip to the Tuesday track workout with a cut-down workout. Here are the recommended key workouts for the week. Feel free to build them into your personal schedule. Q1: Long Run At a your E-pace (easy pace), not longer than 25% of your weekly mileage level. […]

Per the 4-phase plan we are following this season, we have just three more Phase 3 weeks ahead of us.  Phase 4 is designed to unleash your fitness for the fall racing season.  If you have races in the current phase, feel free to adjust your training VDOT value as races predict, but don’t increase your VDOT any more often […]