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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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…
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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…
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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…