Tuesday Evening Workout – Page 6 – Shamrock Running Club

May 6, 2025May 6, 2025Quality (Key) Workouts, Tuesday Evening 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, Mobility, and Balance Workout, Tuesday Evening Workout

May 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 […]

April 28, 2025April 28, 2025Quality (Key) Workouts, Tuesday Evening 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 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 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 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 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: […]

March 25, 2025March 25, 2025Strength, Mobility, and Balance Workout, Tuesday Evening Workout

April core strength, mobility, and balance workout

This workout is led in person by me, Assistant Coach Tom, after the Tuesday running workouts in April, 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. […]

March 24, 2025March 24, 2025Quality (Key) Workouts, Tuesday Evening Workout

3/25 to 3/31 Training Schedule (Q1, Q2, & Q3)

ANNOUNCEMENT Tuesday Night Workouts will be moving back to the Woburn High School Track on April 15. We will meet and begin the warmup at 5:45pm. This week: Burlington HS at 5:45. All welcome! We can adjust your workout to your current fitness and ability. Quality Workout #1 Burlington HS at 5:45pm: Interval Work 2-mile warmup loop. 4-6 striders (roughly […]

March 18, 2025March 18, 2025Quality (Key) Workouts, Tuesday Evening Workout

3/18 to 3/24 Training Schedule (Q1, Q2, & Q3)

ANNOUNCEMENT Tuesday Night Workouts will be moviing back to the Woburn High School Track on April 15. We will meet and begin the warmup at 5:45pm. This Week: No need to bash through the following key workouts — if you’re just getting into the swing of your training, keep the paces on the lighter side and enjoy mixing up your […]