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.
-
4/14 Tuesday track and key workouts of the week
Tuesday Night Track If you’re racing Boston, you know the drill when it comes to the final week before your race: All the serious work has been done. There’s nothing much left to do except avoid sabotaging your race with some monster workout or experimenting with a brand new diet regimen. Dr. Tim Noakes, in…
-
4/11 Saturday group run (Horn Pond group)
This Saturday we have a group of runners starting from Shannon Beach in Medford at 7am for an 18.4 mile course to the Charles River, with an option to shorten to 8-10 miles by cutting across the Alewife Brook parkway to the Minuteman trail and head back. ☀️
-
4/7 to 4/13 key workouts for the week
Key Workouts for the Week For Tuesday night, we meet up at the Woburn HS track at 5:45. I’m travelling right now and get back late Tuesday — [Assistant] Coach Tom will lead the workout. Marathon Tune-Up Workout For Tuesday night at the Woburn High School track, 5:45pm meet up. (Timed specifically for the Boston…