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 Warm-down 1-2 miles easy Q2: […]

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3/25 to 3/31 Training Schedule (Q1, Q2, & Q3)

ANNOUNCEMENT Tuesday Night Workouts will be moving back to the Woburn High School Track on April 15. We will meet and begin the warmup at 5:45pm. This week: Burlington HS at 5:45. All welcome! We can adjust your workout to your current fitness and ability. Quality Workout #1 Burlington HS at 5:45pm: Interval Work 2-mile warmup loop. 4-6 striders (roughly […]

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3/11 to 3/17 Training Schedule (Q1, Q2, & Q3)

If you’re coming off a winter layoff and just getting your training going for the year, six weeks of steady easy running is recommended — with 2x weekly striders or 20-30 second light sprints — is smart basebuilding plan. If your running has been consistent and you’re looking at the 2025 race schedule and want to be ready to go, […]

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3/4 to 3/10 Training Schedule (Q1, Q2, & Q3)

Turning the corner into March. Keep in touch with your speed and stamina-strength. Q1: 5:45pm meetup at Burlington High School. Choice between speed-focus and endurance focus: Speed focus: 2 miles easy with striders. 6 x 1 minute Fast (R pace) with 2-minute rest between each Jog 3 minutes 1-mile at T pace (comfortably hard) 3 minute jog 4 x 45 […]

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2/25 to 3/3 Training Schedule (Q1, Q2, & Q3)

A note on the Cruise Intervals/Threshold workout for the week applicable to all threshold training. It’s a very specific pace meant to train your body’s ability to run faster while on the edge of your legs filling up with lactic acid and you having to stop. Peaked and rested, T-pace/Threshold pace is a speed you could hold for an hour […]

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2/11 to 2/17 Training Schedule (Q1, Q2, & Q3)

Key workouts for the week. Add easy runs, strength work, and crosstraining to fill it out.If you are training for a spring marathon and would like workout suggestions specific to your ability, experience and goals, send me an email at tịmurphywriter@gmail.com. Q1: FARTLEK/SPEEDWORK (TUESDAY NIGHT 5:45 AT BURLINGTON HS)Working on V02max power and your speed mechanics.2 miles easy warmupStriders3 x […]

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1/28 to 2/3 Training Schedule (Q1, Q2, & Q3)

Hi all! l’m going to make an adjustment in the weekly suggested training plan. If you are training for Boston or a spring marathon and would like an individualized plan, send me an email.tjmurphywriter@gmail.com.Or you can follow the general winter base training plan that is meant for all levels and race goals, and you’ll note that I offer suggestions to […]

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