Category: Quality (Key) Workouts

Building an Aerobic Base: Simple, Enjoyable, and Critical When some runners get their hands on a running program, they can be tempted to skip over the base-building weeks to get to speedwork and threshold running. This is a profound mistake. Foundational to almost every training program in the distance running world, the aerobic base phase is the most valuable phase […]

Final Woburn Track Workout of 2025 Simple tune-up designed for those racing in Melrose this weekend. Bring a headlamp! If not racing, the basic mission this time of year is to get in lots of easy, enjoyable running, cross-training and strength training. If you’ve raced a lot in 2025, it’s truly important to give both your brain and a body […]

If you’re not racing this month, this is the perfect time to downshift from any speed/anaerobic work and simply enjoy as much easy running you can fit in. Emphasis on easy–don’t worry about pace, just run at an enjoyable speed — the kind where you could easily enjoy a conversation. An alternative is to take a couple of weeks off […]

I don’t see a game at the high school tomorrow night on the schedules I can access, but if you know of a tournament socceer game, let us know. And — I’m assuming since it’s not a holiday (like Veteran’s Day) the lights will be on, but be sure to bring your headlamp just in case. Q1 Track Workout Tuesday […]

Rounding into the end of the year. If you’ve finished your primary racing for the season, it’s a good time to shift over to easy, enjoyable base work and give your anaerobic system and nervous system some rest while you begin working on your aerobic base for next year. If you still have a key race in sight, and/or you’re […]

Tuesday track workout: Because it’s a holiday, they almost certainly won’t have the lights on tomorrow night at the Woburn High Track so the suggestion is to head to the track for this weeks sharpening workout. So we won’t meet tomorrow night. We will return the following Tuesday (and assume they’ll have the lights back on). Tomorrow is a great […]

Shamrock Training Key Workout Suggestions Sharpening workouts for the final weeks of the year. Q1 Track Workout Tuesday Night Woburn HS Sharpening intervals Warmup: 1-2 miles E pace plus 4-6 striders 4 x 200 R pace 200 jog 4 x 400 R pace 400 jog (slow jogs! Full recoveries) 4 x 200 R pace 200 jog Optional finisher: After jogging […]

Track workouts for the next four weeks will include Phase 4-type workouts to keep sharp for the MIll Cities Relay but also any other 5k/10k type races you see in November. Like the Genesis Battlegreen 5k this coming weekend. Also included will be a 1-mile time trial — both as a peaking workout but also a good chance to measure […]

Winding down the season. The final track workouts of the year will be designed to retain speed for any last races & the Mill Cities relays. Q1 Track Workout Tuesday Night Woburn HS Speedwork Warmup: 1-2 miles E pace plus 4-6 striders 12 x 200-meters at R pace with half-lap jogs Warm down 1-2 miles Q2 Fartlek Training 1 hour […]

Q1 Track Workout Tuesday Night Woburn HS Cruise Intervals Warmup: 1-2 miles E pace plus 4-6 striders 3-4 x 1-mile at T pace with 2 minute rests between each mile Warm down 1-2 miles Q2 Fartlek Workourt 1-2 mile warmup jog (E pace) 10 x 90 second bursts (go by feel — make this a medium hard effort) with 2 […]