Author: TJ Murphy

Hi Team — [On 4/15] we will meet up at the Woburn High School track for the first time this year. Track workouts are for all levels. If you’re new to running, they are great opportunity to work on your running form and wake up the fast twitch muscle fibers that put a spring in your step (and bring down […]

Last Tuesday night workout at Burlington H.S. Next week we head back to Woburn HS. Team 1-mile time trial plans in the works: Check your fitness and have some fun. TBD but looking at early/mid-June. This week: double-dose on threshold training-style workouts. Q1 Long Intervals 2 mile warmup 4-6 striders 3-4 x 1-mile at comfortably hard pace (T pace) with […]

We’ll be at Burlington HS this Tuesday at 5:45pm. Workout moves to Woburn HS Tuesday April 15. Quality workout suggestions for the week: Q1: Speed Play Workout (Tuesday x-out Burlington HS). Develops your aerobic power (aka VO2max). 2-miles easy warm-up striders 7-8 × 2 min hard (Interval Pace) with 1 min jogs between each interval Warm-down 1-2 miles easy Q2: […]

ANNOUNCEMENT Tuesday Night Workouts will be moving back to the Woburn High School Track on April 15. We will meet and begin the warmup at 5:45pm. This week: Burlington HS at 5:45. All welcome! We can adjust your workout to your current fitness and ability. Quality Workout #1 Burlington HS at 5:45pm: Interval Work 2-mile warmup loop. 4-6 striders (roughly […]

ANNOUNCEMENT Tuesday Night Workouts will be moviing back to the Woburn High School Track on April 15. We will meet and begin the warmup at 5:45pm. This Week: No need to bash through the following key workouts — if you’re just getting into the swing of your training, keep the paces on the lighter side and enjoy mixing up your […]

If you’re coming off a winter layoff and just getting your training going for the year, six weeks of steady easy running is recommended — with 2x weekly striders or 20-30 second light sprints — is smart basebuilding plan. If your running has been consistent and you’re looking at the 2025 race schedule and want to be ready to go, […]

Turning the corner into March. Keep in touch with your speed and stamina-strength. Q1: 5:45pm meetup at Burlington High School. Choice between speed-focus and endurance focus: Speed focus: 2 miles easy with striders. 6 x 1 minute Fast (R pace) with 2-minute rest between each Jog 3 minutes 1-mile at T pace (comfortably hard) 3 minute jog 4 x 45 […]

A note on the Cruise Intervals/Threshold workout for the week applicable to all threshold training. It’s a very specific pace meant to train your body’s ability to run faster while on the edge of your legs filling up with lactic acid and you having to stop. Peaked and rested, T-pace/Threshold pace is a speed you could hold for an hour […]

Given the wind, cold and probable ice (I fell today walking through a parking lot), no official meetup at Burlington H.S. tomorrow. But if you can’t stop yourself, send me a text to let me know you’re going to be there. Q1: Fartlek Interval Training 1.5-2 miles easy warmup run 4-6 striders 5 x 3 minutes hard with 2-minute jog […]

Key workouts for the week. Add easy runs, strength work, and crosstraining to fill it out.If you are training for a spring marathon and would like workout suggestions specific to your ability, experience and goals, send me an email at tịmurphywriter@gmail.com. Q1: FARTLEK/SPEEDWORK (TUESDAY NIGHT 5:45 AT BURLINGTON HS)Working on V02max power and your speed mechanics.2 miles easy warmupStriders3 x […]