Category: Tuesday Evening Burlington 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.

March 10, 2025March 10, 2025Quality (Key) Workouts, Tuesday Evening Burlington High School Workout

3/11 to 3/17 Training Schedule (Q1, Q2, & Q3)

If you’re coming off a winter layoff and just getting your training going for the year, six weeks of steady easy running is recommended — with 2x weekly striders or 20-30 second light sprints — is smart basebuilding plan. If your running has been consistent and you’re looking at the 2025 race schedule and want to be ready to go, […]

March 3, 2025March 3, 2025Quality (Key) Workouts, Tuesday Evening Burlington High School Workout

3/4 to 3/10 Training Schedule (Q1, Q2, & Q3)

Turning the corner into March. Keep in touch with your speed and stamina-strength. Q1: 5:45pm meetup at Burlington High School. Choice between speed-focus and endurance focus: Speed focus: 2 miles easy with striders. 6 x 1 minute Fast (R pace) with 2-minute rest between each Jog 3 minutes 1-mile at T pace (comfortably hard) 3 minute jog 4 x 45 […]

March 2, 2025March 7, 2025Core Strength, Mobility, and Balance Workout, Tuesday Evening Burlington High School Workout

March core strength, mobility, and balance workout

This workout is led in person by me, Assistant Coach Tom, after the Tuesday running workouts in March, if weather and conditions allow, and if anyone is present and interested. Please let me know at the workout if you are interested. The idea of this workout is to help familiarize you with different exercises you can do without any equipment. […]

February 25, 2025February 25, 2025Quality (Key) Workouts, Tuesday Evening Burlington High School Workout

2/25 to 3/3 Training Schedule (Q1, Q2, & Q3)

A note on the Cruise Intervals/Threshold workout for the week applicable to all threshold training. It’s a very specific pace meant to train your body’s ability to run faster while on the edge of your legs filling up with lactic acid and you having to stop. Peaked and rested, T-pace/Threshold pace is a speed you could hold for an hour […]

February 24, 2025March 3, 2025Core Strength, Mobility, and Balance Workout, Tuesday Evening Burlington High School Workout

2/25 Tuesday core strength, mobility, and balance workout

10 minutes:

February 17, 2025February 17, 2025Quality (Key) Workouts, Tuesday Evening Burlington High School Workout

2/18 to 2/24 Training Schedule (Q1, Q2, & Q3)

Given the wind, cold and probable ice (I fell today walking through a parking lot), no official meetup at Burlington H.S. tomorrow. But if you can’t stop yourself, send me a text to let me know you’re going to be there. Q1: Fartlek Interval Training 1.5-2 miles easy warmup run 4-6 striders 5 x 3 minutes hard with 2-minute jog […]

February 17, 2025March 3, 2025Core Strength, Mobility, and Balance Workout, Tuesday Evening Burlington High School Workout

2/18 Tuesday Burlington High School Workout – core strength, mobility, and balance workout

There’s currently no place at the Burlington High School where we can do this in person, but here’s the workout for this week in case you’d like to do it on your own. 10 minutes

February 10, 2025February 10, 2025Quality (Key) Workouts, Tuesday Evening Burlington High School Workout

2/11 to 2/17 Training Schedule (Q1, Q2, & Q3)

Key workouts for the week. Add easy runs, strength work, and crosstraining to fill it out.If you are training for a spring marathon and would like workout suggestions specific to your ability, experience and goals, send me an email at tịmurphywriter@gmail.com. Q1: FARTLEK/SPEEDWORK (TUESDAY NIGHT 5:45 AT BURLINGTON HS)Working on V02max power and your speed mechanics.2 miles easy warmupStriders3 x […]

February 10, 2025March 3, 2025Core Strength, Mobility, and Balance Workout, Tuesday Evening Burlington High School Workout

2/11 Tuesday Burlington High School Workout – core strength, mobility, and balance workout

There’s currently no place at the Burlington High School where we can do this in person, but here’s the workout for this week in case you’d like to do it on your own. 10 minutes

February 3, 2025March 3, 2025Quality (Key) Workouts, Tuesday Evening Burlington High School Workout

2/4 to 2/10 Training Schedule (Q1, Q2, & Q3)

If you’re up for the Tuesday night workout, send me a text at [phone number listed in this post in the member page on Facebook] and I’ll add you to the text list I’m using to update Shammies on the workout. So far we’ve made it out every Tuesday regardless of weather, but if it gets too dangerous to drive […]