Contact the coaches with any questions via email below or in the private Shamrock Running Club Facebook page.
TJ: tjmurphywriter@gmail.com
Tom: twalker26@gmail.com
The following schedule is recommended but can workouts can be moved around to accommodate your personal schedule. Any of the Easy days can be replaced with a rest day, or a strength training or cross training workout. 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 no 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.
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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…
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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…
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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…