Weekly Training Schedule

The following schedule including Quality workouts is recommended by the Coaches whatever your running, fitness, and longevity goals may be. The Training Schedule is compatible with any runner, no matter how slow or fast, no matter how few or many miles, as long as each runner follows their appropriate Training Paces and scales the workouts according to their weekly mileage.

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.

The weekly Saturday Long Run Horn Pond Group (Q1), Tuesday track (Q2), and Thursday Quality (Q3) group runs have these Quality workouts built in.

Workouts can be moved around to accommodate your personal schedule. Any day that is not a Quality workout day can be an Easy pace run of 30-60 minutes, a strength training or cross training workout, or a rest day of no working out at all. At least two strength training workouts on non-consecutive days are recommended. If you have a race or a time trial, remove a Quality workout from the week. You should have 2-3 days before a race of no faster than Easy pace, which includes the option of not running at all. If you can only do one Quality workout in a week, do Q1. If you can only do two Quality workouts in a week, do Q1 and Q2. If you’re not feeling up to a Q (or even an E) run that day, skip it, better to rest up and be ready for the next day. Rest is just as important as work, but every day, resting or not, be sure to stand up and walk around every so often to avoid being completely sedentary for hours on end.

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 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 […]

September 30, 2024September 30, 2024Tuesday Track Workout, Weekly Training Schedule

September 29-October 5 Training Schedule

Week 4 of Phase 4 (the racing phase ) of the training plan. The weather continues to be optimal for some weekend 5k and 10ks. A race will supplant the I workout that is mentioned in the plans below (a race will probably feel easier). Q1: Long Run (if not racing) Easy pace run, not longer than 25% of your […]