Category: Training Schedule

For the sake of simplicity, I’ve combined the training suggestions into a single schedule. If you’re interested in a customized training plan, email me at tjmurphywriter@gmail.com. This week balances two quality sessions (Tuesday track and a Saturday long run combo) with plenty of Easy (E) running to build the aerobic base and enhance recovery. Monday Easy Recovery E-Pace + 4–6 […]

Track is (according to the websites) clear of any h.s. sporting events today. We meet at Woburn HS at 5:45pm and start warming up soon after. The Grand Prix workouts are designed for runners focusing on the Shamrock Grand Prix race series. The workouts are specifically tuned for each individual Grand Prix race but can be tweaked to help you […]

Shamrock Training for the Week Happy last week of April to everyone. Tom and I are always aware that we have a lot of different reasons for running and are pursuing a variety of goals. With that in mind we’ll be offering a selection of track workouts for Tuesday night at the Woburn High School track (5:45-pm meet-up). If you’re […]

Woburn HS 5:45pm Warmup 1-2 miles easy 6-8 striders 4 x 400 at R pace with 400-meter slow jogs Jog 2 laps 4 x 400 at R pace with 400-meter jogs Warmdown Jog

Tuesday Night Track If you’re racing Boston, you know the drill when it comes to the final week before your race: All the serious work has been done. There’s nothing much left to do except avoid sabotaging your race with some monster workout or experimenting with a brand new diet regimen. Dr. Tim Noakes, in his (speaking of monster) book […]

Key Workouts for the Week For Tuesday night, we meet up at the Woburn HS track at 5:45. I’m travelling right now and get back late Tuesday — [Assistant] Coach Tom will lead the workout. Marathon Tune-Up Workout For Tuesday night at the Woburn High School track, 5:45pm meet up. (Timed specifically for the Boston Marathon) 2 miles easy to […]

Shamrock Training: Key Workout Suggestions Once again the weather looks like it’s going to be safety issue for Tuesday night. The weather advisory for the 5pm to 7pm time period is 32-33 degrees F and snow/sleet. Driving conditions are the key concern. So the official workout at the movie complex tomorrow night is cancelled. Obviously if that’s the only time […]

Shamrock Training Feb 23-March 1Posting this from a chair in Terminal C at Boston Logan. Flight delayed 3 hours — trying to get to Las Vegas for the Rock and Roll Half tomorrow night. Long delay, but also the calm before the literal storm coming in. I apparently will miss this one: I get back Tuesday night, so I won’t […]

Spring Marathoners Tuesday night workout (5:45pm Woburn Cinema Parking Lot Weather Looking Good ) Adjust the interval distances can be adjusted to your current fitness level (example: half-mile intervals rather than mile; or go for time: 5 minutes each interval) 2 mile warmup 1 mile at T pace1 mile M (Marathon pace)1 mile T pace1 minute easy1 mile at T […]