Category: Tuesday Evening Workout

The following are training suggestions for the week of January 26. You can choose from a Boston Marathon plan (which can be used for a different spring marathon), a “Grand Prix” plan which is optimized for the Shamrock Grand Prix Series (and good for anyone who plans to race throughout the year). Send me an email for a link to […]

GRAND PRIX FOCUS WORKOUTSTwo key workouts for the week. Tuesday and Friday suggested. You can do either one on Tuesday night and work the second key workout in later in the week. For this week, the key Tuesday night workout for Grand Prix-focused racers is either one of the below. Speed: Fartlek workout 10 x 40 seconds at roughly R […]

January 5-12 You can choose from a Boston Marathon plan (which can be used for a different spring marathon), a “Grand Prix” plan which is optimized for the Shamrock Grand Prix Series (and good for anyone who plans to race throughout the year). NOTE: We are currenting meeting at the Showcase Cinema Parking lot for the Winter Tuesday Night workouts. […]

Weather cancellation: The 12/23 Tuesday evening group run is now cancelledDue to the precipitation forecasted and out of a concern for safety and injury risk. Shamrock Training First Tuesday meetup at the Showcase Cinema de lux Woburn parking lot for Tuesday speed/strength workout. I’ll station myself in the eastern parking lot. We’ll get started with a warmup run promptly at […]

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 […]