Tuesday Evening Workout Archives - Shamrock Running Club

June 15, 2026June 15, 2026Tuesday Evening Workout

6/16 Tuesday evening track workout

Join the Coach at 5:45pm at the southwest corner of the Woburn High School track. This week we are offering workout options from the Training Schedule, depending on whether you’re training for the Shamrock Club series races or a fall marathon, as well as the option to participate in the Time Trials to find your precise training paces and suggested […]

June 8, 2026June 8, 2026Tuesday Evening Workout

6/9 Tuesday evening track workout

June 1, 2026June 1, 2026Tuesday Evening Workout

6/2 Tuesday evening track workout

Join us and the Coaches at 5:45pm at the southwest corner of the Woburn High School track. This week we are offering a couple workouts from the Key Workouts Schedule, depending on whether you’re training for the Shamrock Club series races or a fall marathon, as well as the option to participate in the Time Trials to find your precise […]

May 25, 2026May 28, 2026Tuesday Evening Workout

5/26 Tuesday evening track workout

Join us and the Coaches at 5:45pm at the southwest corner of the Woburn High School track. This week we are doing the Q2 workout from the Key Workouts Schedule, and if anyone expresses interest Coach Tom will lead a 10 minute strength, mobility, and balance workout after the cooldown. Questions? If you have any questions on this workout or […]

May 18, 2026May 18, 2026Training Schedule, Tuesday Evening Workout

Training For the Week

For the sake of simplicity, I’ve combined the training suggestions into a single schedule. If you’re interested in a customized training plan, email me at tjmurphywriter@gmail.com. This week balances two quality sessions (Tuesday track and a Saturday long run combo) with plenty of Easy (E) running to build the aerobic base and enhance recovery. Monday Easy Recovery E-Pace + 4–6 […]

May 12, 2026May 12, 2026Training Schedule, Tuesday Evening Workout

Track Tonight!

Track is (according to the websites) clear of any h.s. sporting events today. We meet at Woburn HS at 5:45pm and start warming up soon after. The Grand Prix workouts are designed for runners focusing on the Shamrock Grand Prix race series. The workouts are specifically tuned for each individual Grand Prix race but can be tweaked to help you […]

May 5, 2026May 5, 2026Tuesday Evening Workout

TRACK WORKOUT TONIGHT WOBURN HS 5:45pm

TRACK WORKOUT TONIGHT WOBURN HS 5:45pm There are no events on the HS calendar so I think the track should be open tonight. If not, we can run around the graveyard. Grand Prix-Focused Runners 1-2-mile warmup 6-8 striders 4-5 x 800 at I-pace with one-lap jogs between each rep. —OR— Cruise Intervals 4 x 1200 meters at T-pace with 1-minute […]

April 27, 2026April 27, 2026Training Schedule, Tuesday Evening Workout

Shamrock Training for the Week

Shamrock Training for the Week Happy last week of April to everyone. Tom and I are always aware that we have a lot of different reasons for running and are pursuing a variety of goals. With that in mind we’ll be offering a selection of track workouts for Tuesday night at the Woburn High School track (5:45-pm meet-up). If you’re […]

April 21, 2026April 21, 2026Training Schedule, Tuesday Evening Workout

4/21 Tuesday evening track workout

Woburn HS 5:45pm Warmup 1-2 miles easy 6-8 striders 4 x 400 at R pace with 400-meter slow jogs Jog 2 laps 4 x 400 at R pace with 400-meter jogs Warmdown Jog

April 14, 2026April 14, 2026Training Schedule, Tuesday Evening Workout

4/14 Tuesday track and key workouts of the week

Tuesday Night Track If you’re racing Boston, you know the drill when it comes to the final week before your race: All the serious work has been done. There’s nothing much left to do except avoid sabotaging your race with some monster workout or experimenting with a brand new diet regimen. Dr. Tim Noakes, in his (speaking of monster) book […]