TJ Murphy – Page 2 – Shamrock Running Club

January 19, 2025March 3, 2025Quality (Key) Workouts, Tuesday Evening Burlington High School Workout

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, we can customize your workout […]

January 13, 2025January 13, 2025Quality (Key) Workouts, Tuesday Evening Burlington High School Workout

1/14 to 1/20 Training Schedule (Q1, Q2, & Q3)

For the spring marathon crew and also those pursuing base running fitness over the winter. All levels welcome! You’ll see two suggested training plans for the week below. We are back on for Tuesday night workouts at Burlington High School (5:45pm) for both those building their winter base and those training for a spring marathon. If you are planning on […]

January 6, 2025January 6, 2025Quality (Key) Workouts, Tuesday Evening Burlington High School Workout

1/7 to 1/13 Training Schedule (Q1, Q2, & Q3)

Schedules for both spring marathon runners and winter-base training runners — all levels and beginners welcome!!! We are back on for Tuesday night workouts at Burlington High School (5:45pm) for both those building their winter base and those training for a spring marathon. If you are planning on joining us Tuesday night, please send me your phone number (my number […]

December 30, 2024December 30, 2024Quality (Key) Workouts, Tuesday Evening Burlington High School Workout

12/31 to 1/6 Training Schedule (Q1, Q2, & Q3)

No official workout on New Year’s Eve at Burlington HS. We will resume workouts January 7. Following are suggested key workouts for the week. Schedule one is for those training for Boston or another spring marathon. Shedule 2 is base/strength training for beginning to intermediate runners (or any runner who simply wants to build their base for the coming year). […]

December 23, 2024December 23, 2024Quality (Key) Workouts

12/24 to 12/30 Training Schedule (Q1, Q2, & Q3)

2 programs: Winter base training for beginners to advanced runners looking to build their aerobic running base & Boston Marathon program for intermediate to advanced runners looking to race their best in a spring marathon. WINTER BASE PROGRAM 3 Quality (Q) workouts to focus on. Q1 1 60-90 minutes easy long run Q2 Hill repeats. Find a good hill that […]

December 18, 2024March 3, 2025Quality (Key) Workouts, Tuesday Evening Burlington High School Workout

12/17 to 12/23 Training Schedule (Q1, Q2, & Q3)

Q1: Long easy run: No more than 25% of your weekly mileage. Be sure you can hold a conversation while you’re running. If you can’t, you’re running too fast. Purpose: Overall cardiovascular health and efficiency and musculoskeletal strength. Q2: Option 1: Cruise Intervals (Purpose: endurance building particularly for marathoners). Option 2: Hill repeats (Purpose: Power and strength building). Q3: Tempo: […]

December 17, 2024March 3, 2025Core Strength, Mobility, and Balance Workout, Tuesday Evening Burlington High School Workout

12/17 Q2: Tuesday Burlington High School Workout

Tuesday Night @ Burlington HighSchool Meeting at 5:45pm Text or email TJ to make sure you’re on the communications list:tjmurphywriter@gmail.com ph:619-2-3-4750 Workout options: Long Cruise Intervals – 3-4 x 1-mile at a brisk pace with 90-second recoveries. (on the 1-mile loop). VDOT recommendation for spring marathoners: T pace. Hill Repeats – 6 xa half-mile loop that includes a solid hill […]

December 9, 2024December 9, 2024Tuesday Evening Burlington High School Workout

12/10 Q2: Tuesday Quality Workout

No track workout this week –active recovery and easy running highly recommended!

December 2, 2024December 2, 2024Quality (Key) Workouts, Tuesday Evening Burlington High School Workout

12/3 to 12/9 Training Schedule (Q1, Q2, & Q3)

This is the last week of our 2024 training schedule, aimed at the Mill Cities Relay this coming Sunday. Last week if felt like we were lucky when the lights came on at the track on Tuesday night. If you wish to come out for the last organized Woburn High School workout for 2024, bring a headlamp if you have […]

November 25, 2024November 25, 2024Quality (Key) Workouts, Tuesday Evening Burlington High School Workout

11/26 to 12/2 Training Schedule (Q1, Q2, & Q3)

For those not racing this week but are sharpening for the Mill Cities Relay or another early December event, this is the final sesson of hard intervals in the plan. It’s 1000-meter repeats..we’ve done a lot of these over the last few months but there’s a reason: 1000s demand an ideal amount of time spent at a pace designed to […]