Author: TJ Murphy

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 […]

If you’re up for the Tuesday night workout, send me a text at [phone number listed in this post in the member page on Facebook] and I’ll add you to the text list I’m using to update Shammies on the workout. So far we’ve made it out every Tuesday regardless of weather, but if it gets too dangerous to drive […]

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 […]

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 […]

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 […]

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 […]

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). […]

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: […]