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 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 […]

April 8, 2025April 8, 2025Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

4/8 to 4/14 Training Schedule (Q1, Q2, & Q3)

Last Tuesday night workout at Burlington H.S. Next week we head back to Woburn HS. Team 1-mile time trial plans in the works: Check your fitness and have some fun. TBD but looking at early/mid-June. This week: double-dose on threshold training-style workouts. Q1 Long Intervals 2 mile warmup 4-6 striders 3-4 x 1-mile at comfortably hard pace (T pace) with […]

March 31, 2025March 31, 2025Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

4/1 to 4/7 Training Schedule (Q1, Q2, & Q3)

We’ll be at Burlington HS this Tuesday at 5:45pm. Workout moves to Woburn HS Tuesday April 15. Quality workout suggestions for the week: Q1: Speed Play Workout (Tuesday x-out Burlington HS). Develops your aerobic power (aka VO2max). 2-miles easy warm-up striders 7-8 × 2 min hard (Interval Pace) with 1 min jogs between each interval Warm-down 1-2 miles easy Q2: […]