Thursday September 12 Quality Workout
This group run is not taking place this week.
Read moreThursday Evening Quality Workout Run
This weekly Thursday Run includes Quality Workout Q3 from the weekly Training Schedule, and starts at 6:30pm at the Woburn Irish American Club. One of our Coaches usually attends this run. After the run, enjoy hydrating at the Irish American Club with fellow Shamrocks.
Please refer to the Coaches -> Coach Tips sub-menu for guidance regarding your Training Paces and regarding programming the workout into your watch, which is particularly recommended for doing quality workouts like this one in the streets and trails. Workouts can be scaled down or up according to your weekly mileage – please refer to the Training Paces section for guidance on this.
If you have any questions contact us at shamrockrunclub@gmail.com.
Thursday September 5 Quality Workout
6:30pm from the Woburn Irish American Club Group leader: Tom RSVP at https://www.facebook.com/groups/245182721273311/posts/549100054214908/ A suggested course that will fit this workout is the following 8.2 mile “Country Club” course. The Coaches can help you with adjusting the distance and the workout depending on your weekly mileage. https://connect.garmin.com/modern/course/297753081 Q3: Threshold Pace Tempo Workout T-pace (threshold pace) focus. Warmup jog 1-2 miles…throw […]
Read moreThursday August 29 Quality Workout
This group run is not taking place this week.
Read moreThursday August 22 Quality Workout
6:30pm from the Woburn Irish American Club Group leader: Tom RSVP at https://www.facebook.com/groups/245182721273311/posts/539491741842406/ A suggested course for this workout is the following 8 mile “Circum Oak Grove” course. This course can be shortened or lengthened depending on how many T pace miles you’re scaling to. The track by Winchester center might be a good place for your R pace repetitions […]
Read moreThursday August 15 Quality Workout
6:30pm from the Woburn Irish American Club Group leader: Tom RSVP at https://www.facebook.com/groups/245182721273311/posts/535043582287222/ A suggested course for this workout is the following 8.2 mile “Country Club” course. This course can be shortened or lengthened depending on how many T pace miles you’re scaling to, and on and what your T pace is. This workout features 4 miles total at your […]
Read moreThursday August 8 Quality Workout
6:30pm from the Woburn Irish American Club. Group leader: Tom A suggested course for this workout is the following 8 mile “Circum Oak Grove” course. This course can be shortened or lengthened depending on how many miles and what pace you are doing. You might consider running the 200s at R pace on the track by Winchester center, if you […]
Read moreThursday August 1 Quality Workout
6:30pm from the Woburn Irish American Club. Group leader: Tom On this group run we do the Q3 workout from the weekly training schedule. The workout this week is cruise intervals. Cruise intervals are one type of threshold (T) pace workout, where we split the work into separate work bouts. The other type is a tempo workout, where the T […]
Read moreThursday July 25 Quality Workout
6:30pm from the Woburn Irish American Club. Group leader: Tom On this group run we do the Q3 workout from the weekly training schedule. The workout this week is 2 long cruise intervals. Cruise intervals are one type of threshold (T) pace workout, where we split the work into separate work bouts. The other type is a tempo workout, where […]
Read moreThursday July 18 Quality Workout
6:30pm from the Woburn Irish American Club. Group leader: Tom The workout this week from the coaches’ weekly training schedule is mile repeats at threshold (T) pace. On Thursdays we do the Q3 workout from the weekly training schedule. T pace is a comfortably hard pace, and the purpose of training at T pace is to train your endurance and […]
Read moreThursday July 11: Quality Workout Run
The free Horn Pond summer fun race series starts on this day. Feel welcome to race that instead of doing this workout. See the bottom of this post for details on this race. This group workout starts at 6:30pm from the Woburn Irish American Club. The focus for this workout is Threshold (T) pace. 2 miles Easy 4 x 1-mile […]
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