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.

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 […]

June 2, 2025June 2, 2025Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

6/3 to 6/9 Training Schedule (Q1, Q2, & Q3)

Congrats to all who jumped in last week’s 1-mile time trial. A lot of great efforts. Anyone who would like to meet with me one-on-one to talk about how to translate their mile time to optimize their training, send me an email: tjmurphywriter@gmail.com. Dialing in your training paces will help you get the most bang for your buck when it […]

May 28, 2025May 28, 2025Strength Workout, Tuesday Evening Woburn High School Workout

June Strength Workout

This workout is led in person by me, 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 […]

May 13, 2025May 13, 2025Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

5/13 to 5/19 Training Schedule (Q1, Q2, & Q3)

Two weeks until the May 27th 1-mile time trial! Music, fun, and fast running. Tomorrow night’s workout at Woburn HS (5:45pm) will be a nice preparation session as we’ll be focusing on short speed intervals. Sign up for the time trial here. https://fb.me/e/idAapDGyP Tuesday Night at the Track 1.5-2 mile jog warmup 6 x striders (20 second fast runs..start easy […]

May 6, 2025May 6, 2025Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

5/6 to 5/12 Training Schedule (Q1, Q2, & Q3)

With a 1-mile time trial coming up at the end of the month, the next few track workouts will all about waking up speed and mechanics. Suggested 3 quality workouts for the week: Q1: Speed workout. Woburn HS 5:45pm Tuesday night. 1.5-2 mile warmup jog plus 6 x striders (20 second warmup sprints) Main set: 12-16 x 200-meters at a […]

May 2, 2025May 28, 2025Strength Workout, Tuesday Evening Woburn High School Workout

May strength workout

April 28, 2025April 28, 2025Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

4/29 to 5/5 Training Schedule (Q1, Q2, & Q3)

More on this soon: May 27 (tentative) we’ll hold a 1-mile time trial at the Woburn High School track. This is a great opportunity to get a read on your current fitness in a way we can suggest optimal paces for ALL of your workouts — from easy runs to long runs to interval workouts to tempo runs. This kind […]

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

4/22 to 4/28 Training Schedule (Q1, Q2, & Q3)

The current focus on the track is what is called Repetition training — the goal being to improve speed and mechanics and help prepare you for a 1-mile time trial that we’ll hold in June. Repetition work also prepares you for the interval workouts that will build your stamina and endurance for racing distances 5k to marathon. We’ll announce the […]

April 15, 2025April 15, 2025Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

4/15 to 4/21 Training Schedule (Q1, Q2, & Q3)

Hi Team — [On 4/15] we will meet up at the Woburn High School track for the first time this year. Track workouts are for all levels. If you’re new to running, they are great opportunity to work on your running form and wake up the fast twitch muscle fibers that put a spring in your step (and bring down […]