Tuesday Track Workout

The weekly Tuesday Evening Track run includes Quality Workout Q2 from the weekly Training Schedule, and starts at 5:45pm at the Woburn High School Outdoor Track. The start time may vary seasonally. 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.

December 2, 2024December 2, 2024Tuesday Track Workout, Weekly Training Schedule

12/3 to 12/9 Training Schedule (Q1, Q2, & Q3)

This is the last week of our 2024 training schedule, aimed at the Mill Cities Relay this coming Sunday. Last week if felt like we were lucky when the lights came on at the track on Tuesday night. If you wish to come out for the last organized Woburn High School workout for 2024, bring a headlamp if you have […]

November 25, 2024November 25, 2024Tuesday Track Workout, Weekly Training Schedule

11/26 to 12/2 Training Schedule (Q1, Q2, & Q3)

For those not racing this week but are sharpening for the Mill Cities Relay or another early December event, this is the final sesson of hard intervals in the plan. It’s 1000-meter repeats..we’ve done a lot of these over the last few months but there’s a reason: 1000s demand an ideal amount of time spent at a pace designed to […]

November 18, 2024November 18, 2024Tuesday Track Workout, Weekly Training Schedule

11/19 to 11/25 Training Schedule (Q1, Q2, & Q3)

Workouts are currently being dialed in for the Mill City Relays on December 8. This week we add some fast 200s following an interval workout to work on (both psychologically and physically) finishing kick speed. Q1: Long Run (if not racing) Easy pace run, not longer than 25% of your weekly mileage level. Q2: Tuesday Track Workout: I Training (if […]

November 14, 2024November 14, 2024Tuesday Track Workout

Shamrock Winter Training: Build Your Running Base & Strength for 2025

Level Up Your Running with Our Tuesday Strength & Speed Workout For All Levels. Also Below: Details about our spring marathon training program. Get ready to kick off 2025 with a boost to your running! We’re excited to announce our winter-time Tuesday evening workout will be designed for all levels, from beginners to advanced racers. Where: Burlington High School (123 Cambridge St, Burlington, MA […]

November 11, 2024November 11, 2024Tuesday Track Workout, Weekly Training Schedule

11/12 to 11/18 Training Schedule (Q1, Q2, & Q3)

Q1: Long Run Easy pace run, not longer than 25% of your weekly mileage level. Q2: Tuesday Track Workout: R Training (purpose of this workout is to sharpen your racing speed and mechanics so keep the recoveries slow–start each rep as fresh as you can). Warmup 1.5-2 easy plus striders. 10 x 400 at R Pace w/ 1-lap easy jogs. […]

November 4, 2024November 4, 2024Tuesday Track Workout, Weekly Training Schedule

11/5 to 11/11 Training Schedule (Q1, Q2, & Q3)

Shamrock Training: Key Workouts for the Week The next few weeks will be race maintenance training, with the Mill Cities Relay (December 8) being the final target. We’ll soon be announcing an 18-weel winter training program to help anyone out to run the Boston Marathon or another spring marathon. Stay tuned. Q1: Long Run (if not racing)Easy pace run, not […]

October 28, 2024October 28, 2024Tuesday Track Workout, Weekly Training Schedule

10/29-11/4 Training Schedule (Q1, Q2, & Q3)

Shamrock Training — Race Phase Maintenance This week’s training is designed to help maintain a race peak into and through November. Also: If you’re up for a 1-mile Time Trial to check on you VDOT score, just let the coaches know and we’ll get you set up and cheer you on. Q1: Long run. 25% of your weekly mileage or […]

October 21, 2024October 21, 2024Tuesday Track Workout, Weekly Training Schedule

10/22-10/28 Training Schedule (Q1, Q2, & Q3)

We’ve finished all four 6-week phases of the 2024 training plan. For those with races still on the calendar, we will continue race phase training to get your through your final events, up until the December 8 Mill Cities Relay. After that, we will take a break from the track with active recovery. Plus, Tom and I are working on […]

October 14, 2024October 17, 2024Tuesday Track Workout, Weekly Training Schedule

10/14-10/21 Training Schedule (Q1, Q2, & Q3)

Final Week of the Phase 4 1-mile Time Trial — This is officially scheduled for October 15 but if you have a conflict with racing or race recovery let us know! We can conduct your TT on any Tuesday night this month and help you analyze what your current fitness and optimal training paces are. Week 5 of Phase 4 […]

October 7, 2024October 9, 2024Tuesday Track Workout, Weekly Training Schedule

10/6-10/13 Training Schedule (Q1, Q2, & Q3)

Week 5 of Phase 4 (the racing phase ) of the training plan. Note: Upcoming 1-mile Time Trial — This is officially scheduled for October 15 but if you have a conflict with racing or race recovery let us know! We can conduct your TT on any Tuesday night this month and help you analyze what your current fitness and […]