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.

  • 1/25 Q3/Q1: Saturday Quality Workout (Horn Pond Group)

    Time: 8:00am Location: South Horn Pond parking lot Who: All runners are welcome. We all start together, but go at our own paces. RSVP Group Leader: Assistant Coach Tom New runners: If you just want to show up and run your own workout without getting into the details below, please feel welcome to. The Coaches…

  • 1/23 Q2/Q3: Thursday Quality Workout

    Time: 5:45pm Location: parking lot next to the Woburn Irish American Club Who: All runners are welcome. We all start together and run at our own paces. RSVP Group leader: Assistant Coach Tom New runners: If you just want to show up and run your own workout without getting into the details below, please feel…

  • 1/21 to 1/27 Training Schedule (Q1, Q2, & Q3)

    Two programs: Marathon Training for Spring Marathoners and a Base-Building Schedule for those builing their running base for 2025. We are back on for Tuesday night workouts at Burlington High School (5:45pm). Recommended workouts both those building their winter base and those training for a spring marathon. Per your invididual goals and current fitness level,…