Author: TJ Murphy

 We are rounding the corner in Phase III.  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, you should be incrementally increasing your long run every other week, […]

Shamrock Training Schedule AUGUST 4 TO 10 — MORE HIGH-OCTANE INTERVALS We are deep into Phase 3 training now. This week the feature track workout is a again a set of 1000-meter intervals at I pace. The essential value of I training is explained by Dr. Jack Daniels in this passage of his book, Daniels’ Running Formula: “According to my studies […]

We are continuing in Phase 3 of the training season and approximately 11 weeks from the October 15 Time Trial — the date our general program is working toward. As previously mentioned, “I” workouts will trigger adaptations that increase the heart’s ability to pump blood, the lungs’ capacity to take in oxygen, and the muscles’ efficiency in utilizing oxygen. These […]

We are continuing in Phase 3 of the training season approximately 12 weeks from the October 15 Time Trial — the peaking date our general program is working toward. Phase 3 and phase 4 are both excellent phases to race in. Supplanting either your I workout or T workout with a race is a great way to keep things fresh […]

We are now moving into Phase 3 of the training season and we are approximately 13 weeks from the October 15 Time Trial — the date this general program is working toward. October 15 aside, Phase 3 and Phase 4 (the final two phases of the training year) are race phases. I imagine many of you will be thinking more […]

Suggested Key/Quality Workouts for June 30 to July 6 Suggested pattern if you’re racing the Feeney 5K on Thursday: Sunday: Easy Long Run. Feel free to build 6-8 striders into the middle of the run. Monday: Easy recovery run. If you want to work either a repetition workout or threshold workout into the week, this would be the day. My […]

Just two weeks left of Phase 2 Training, as we continue to build speed, efficiency and anaerobic power with a Repetition Workout and foundational endurance with a Threshold Workout — in addition to your easy running, a long run, and any cross-training you opt for on your recovery days. To dial in your E, R and T paces for the […]

Note: If you missed the May Time Trial no worries — just let the coaches know and we can guide you through a 1- or 2-mile time trial during the track workout. We’re continuing with our Phase 2 work, getting you prepared for the magic of Phase 3 work where we will be really digging into intervals designed to elevate […]