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.

September 1, 2025September 1, 2025Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

9/2 to 9/8 Training Schedule

Shamrock Training: Key Workout Suggestions Coming later this week: I’ll announce the date of our fall one-mile time trial. For those who would like to have some fun training for the mile, I’ll be posting specific workout ideas to help you sharpen up your running form, your speed and your speed endurance. This week: 800-meter repeats are a great way […]

August 26, 2025August 26, 2025Strength and Mobility Workout, Tuesday Evening Woburn High School Workout

September Strength & Mobility Workout

This workout is led in person by 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 different […]

August 25, 2025August 25, 2025Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

8/26 to 9/1 Training Schedule

Looks like great weather Tuesday night! Coming soon: We’ll plan our Fall time trial soon. Late October/Early November If you’d like a specific training plan (roughly 10 weeks) to prep for a PR, let me know. R, I, T, E paces described and explained at end of post. If you’d ever like help identifying your optimal training paces, let Coach […]

August 19, 2025August 19, 2025Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

8/19 to 8/25 Training Schedule

Glossary of workout paces (I-pace, T-pace, R-pace) in the final section of the post. Invidivdualized schedules: The training plans I post here are generalized, in hopes of helping all who attend improve their overall fitness and race ability. They are primarily geared for the 5k/10k/Half-marathoner. That said, I’ve been working with two Shammies using an online platform to schedule specific […]

August 12, 2025August 12, 2025Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

8/12 to 8/18 Training Schedule

Good, solid training for the week: The Q (Quality) sessions include: A classic interval workout and a challenging anaerobic threshold workout. A note about the striders before your speedwork sessions: Not only are the important for your warmup, but properly done they active your fast-twitch muscle fibers and your overall ability to run fast. When you run those last two […]

August 5, 2025August 5, 2025Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

8/5 to 8/11 Training Schedule

The temps look great for the Tuesday night track workout but the air quality might be a thing. “The air quality in Boston is currently very unhealthy due to smoke from Canadian wildfires, with an AQI (Air Quality Index) of 213 today, and is forecast to be very unhealthy tomorrow as well. Air quality alerts are in effect for all […]

July 31, 2025August 26, 2025Strength and Mobility Workout, Tuesday Evening Woburn High School Workout

August Strength & Mobility Workout

July 29, 2025July 29, 2025Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

7/29 to 8/4 Training Schedule

Unfortunately it IS going to be blazing hot Tuesday. So a longer threshold workout is suggested for later in the week (when it cools down). Q1 Track Workout Tuesday Night Woburn HS Meet at 5:45. Expected to be above 90 even at 6pm so bring fluids. R-pace workout (see description, purpose and details at the end of this post) Warmup: […]

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

7/22 to 7/28 Training Schedule

The next race on the Grand Prix schedule is the Lone Gull 10k on September 21. Two months away — and a lot can be accomplished in two months. Consistency is the ticket! This week we’re working on both aerobic power and lactate-threshold stamina — foundational to racing well in a 10K. There’s also a dose of R training (see […]

July 14, 2025July 14, 2025Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

7/15 to 7/21 Training Schedule

Looks like another warm night Tuesday night for the track workout. There is value in training in hot temperatures. Probably the most obvious is that it prepares you (mentally and physically) for hot race days. A great American marathoner in the early 1960s was Buddy Edelen (he once held the world record in the marathon). Edelen won the 1964 U.S. […]