Category: Quality (Key) Workouts

In preparing for the July 4 5k, we are going to continue short-interval speedwork but lengthening it to 400-meter repeats. The purpose of “R-pace” high-speed intervals: To improve speed and maintain good mechanics while running fast. These intervals are fast and demanding. Here’s a quote from Dr. Jack Daniels on how you need to take the jogs seriously to be […]

Congrats to all who jumped in last week’s 1-mile time trial. A lot of great efforts. Anyone who would like to meet with me one-on-one to talk about how to translate their mile time to optimize their training, send me an email: tjmurphywriter@gmail.com. Dialing in your training paces will help you get the most bang for your buck when it […]

Two weeks until the May 27th 1-mile time trial! Music, fun, and fast running. Tomorrow night’s workout at Woburn HS (5:45pm) will be a nice preparation session as we’ll be focusing on short speed intervals. Sign up for the time trial here. https://fb.me/e/idAapDGyP Tuesday Night at the Track 1.5-2 mile jog warmup 6 x striders (20 second fast runs..start easy […]

With a 1-mile time trial coming up at the end of the month, the next few track workouts will all about waking up speed and mechanics. Suggested 3 quality workouts for the week: Q1: Speed workout. Woburn HS 5:45pm Tuesday night. 1.5-2 mile warmup jog plus 6 x striders (20 second warmup sprints) Main set: 12-16 x 200-meters at a […]

More on this soon: May 27 (tentative) we’ll hold a 1-mile time trial at the Woburn High School track. This is a great opportunity to get a read on your current fitness in a way we can suggest optimal paces for ALL of your workouts — from easy runs to long runs to interval workouts to tempo runs. This kind […]

The current focus on the track is what is called Repetition training — the goal being to improve speed and mechanics and help prepare you for a 1-mile time trial that we’ll hold in June. Repetition work also prepares you for the interval workouts that will build your stamina and endurance for racing distances 5k to marathon. We’ll announce the […]

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 […]