Weekly Training Schedule

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.

  • May Strength, Mobility, & Balance Workout

    10 minutes:

  • Shamrock Training for the Week

    Shamrock Training for the Week Happy last week of April to everyone. Tom and I are always aware that we have a lot of different reasons for running and are pursuing a variety of goals. With that in mind we’ll be offering a selection of track workouts for Tuesday night at the Woburn High School…

  • 4/25 Saturday group run (Horn Pond group)

    The plan for the group this week is to meet at 8am at the Bedford Depot for a 9.2 mile out and back course along the beautiful Reformatory Branch trail. Any and all are welcome, feel free to join us for some or all of this flat course that is reported to be in good…