Category: Tuesday Evening Woburn High School Workout

The weekly Tuesday Evening Burlington High School run includes a Quality Workout from the weekly Training Schedule, and starts at 5:45pm at the Burlington High School student parking lot. The start time may vary. All runners are welcome. One or both Coaches attend this run.

Please refer to the Coaches -> Coach Tips sub-menu for guidance regarding your Training Paces and scaling the workouts down or up to align with where you’re at in your weekly mileage.

If you have any questions contact us at shamrockrunclub@gmail.com.

July 31, 2025July 31, 2025Strength Workout, Tuesday Evening Woburn High School Workout

August Strength Workout

This workout is led in person by Assistant Coach Tom after the Tuesday evening workouts, if weather and conditions allow, and if anyone is present and interested. Please let me know at the workout if you are interested, and we can do the workout together after the warmdown. The idea of this workout is to help familiarize you with different […]

July 29, 2025July 29, 2025Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

7/29 to 8/4 Training Schedule

Unfortunately it IS going to be blazing hot Tuesday. So a longer threshold workout is suggested for later in the week (when it cools down). Q1 Track Workout Tuesday Night Woburn HS Meet at 5:45. Expected to be above 90 even at 6pm so bring fluids. R-pace workout (see description, purpose and details at the end of this post) Warmup: […]

July 22, 2025July 22, 2025Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

7/22 to 7/28 Training Schedule

The next race on the Grand Prix schedule is the Lone Gull 10k on September 21. Two months away — and a lot can be accomplished in two months. Consistency is the ticket! This week we’re working on both aerobic power and lactate-threshold stamina — foundational to racing well in a 10K. There’s also a dose of R training (see […]

July 14, 2025July 14, 2025Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

7/15 to 7/21 Training Schedule

Looks like another warm night Tuesday night for the track workout. There is value in training in hot temperatures. Probably the most obvious is that it prepares you (mentally and physically) for hot race days. A great American marathoner in the early 1960s was Buddy Edelen (he once held the world record in the marathon). Edelen won the 1964 U.S. […]

July 7, 2025July 7, 2025Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

7/8 to 7/14 Training Schedule

We are obviously getting into the thick of the summer racing season (heat in tow). Coming off of last Friday’s 5k — which functions as powerful training effort, pushing you to your maximum aerobic capacity — this Tuesday’s track workout will focus on anaerobic power, speed, and running ecomony. I’m in Iowa this week and next, but Tom Walker will […]

June 30, 2025July 9, 2025Strength Workout, Tuesday Evening Woburn High School Workout

July Strength Workout

June 30, 2025June 30, 2025Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

7/1 to 7/7 Training Schedule (Q1, Q2, & Q3)

Bill Feeney 5k Race day is Friday. If you’re racing Friday: Tuesday, Wednesday, and Thursday should be easy days — Tuesday and Wednesday 30-60 minutes easy. If racing and you want to come to the track Tuesday night, the suggested workout would look like this: 1.5-2 mile easy warmup. 6 x 100 light sprints 1 mile warmdown. Q1: Tuesday Track […]

June 24, 2025June 24, 2025Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

6/24 to 6/30 Training Schedule (Q1, Q2, & Q3)

Training: Key Workout Suggestions for the Week Obviously it’s going to be toasty for the track workout tomorrow night (Woburn HS 5:45pm). Probably still around 90-95 (so my phone tells me). Lots of reasons to do your track workout at 5am when it’s still in the 70s. That said, I’ll be at the track tomorrow night for anyone game for […]

June 17, 2025June 17, 2025Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

6/17 to 6/23 Training Schedule (Q1, Q2, & Q3)

With the Bill Feeney 5k less than 3 weeks away, time bump the Tuesday track workout into some solid interval training with a focus on boosting maximum aerobic power — aka VO2max. The primary purpose of Interval Training is to improve a runner’s VO2 max, which is the maximum amount of oxygen the body can utilize during intense exercise. For […]

June 10, 2025June 10, 2025Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

6/10 to 6/16 Training Schedule (Q1, Q2, & Q3)

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 […]