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.
-
11/11 to 11/17 Training Key Workout Suggestions
Tuesday track workout: Because it’s a holiday, they almost certainly won’t have the lights on tomorrow night at the Woburn High Track so the suggestion is to head to the track for this weeks sharpening workout. So we won’t meet tomorrow night. We will return the following Tuesday (and assume they’ll have the lights back…
-
11/4 to 11/10 Training Key Workout Suggestions
Shamrock Training Key Workout Suggestions Sharpening workouts for the final weeks of the year. Q1 Track Workout Tuesday Night Woburn HS Sharpening intervals Warmup: 1-2 miles E pace plus 4-6 striders 4 x 200 R pace 200 jog 4 x 400 R pace 400 jog (slow jogs! Full recoveries) 4 x 200 R pace 200…
-
November 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…