Author: TJ Murphy

Workouts are currently being dialed in for the Mill City Relays on December 8. This week we add some fast 200s following an interval workout to work on (both psychologically and physically) finishing kick speed. Q1: Long Run (if not racing) Easy pace run, not longer than 25% of your weekly mileage level. Q2: Tuesday Track Workout: I Training (if […]

Q1: Long Run Easy pace run, not longer than 25% of your weekly mileage level. Q2: Tuesday Track Workout: R Training (purpose of this workout is to sharpen your racing speed and mechanics so keep the recoveries slow–start each rep as fresh as you can). Warmup 1.5-2 easy plus striders. 10 x 400 at R Pace w/ 1-lap easy jogs. […]

Shamrock Training: Key Workouts for the Week The next few weeks will be race maintenance training, with the Mill Cities Relay (December 8) being the final target. We’ll soon be announcing an 18-weel winter training program to help anyone out to run the Boston Marathon or another spring marathon. Stay tuned. Q1: Long Run (if not racing)Easy pace run, not […]

Shamrock Training — Race Phase Maintenance This week’s training is designed to help maintain a race peak into and through November. Also: If you’re up for a 1-mile Time Trial to check on you VDOT score, just let the coaches know and we’ll get you set up and cheer you on. Q1: Long run. 25% of your weekly mileage or […]

We’ve finished all four 6-week phases of the 2024 training plan. For those with races still on the calendar, we will continue race phase training to get your through your final events, up until the December 8 Mill Cities Relay. After that, we will take a break from the track with active recovery. Plus, Tom and I are working on […]

Final Week of the Phase 4 1-mile Time Trial — This is officially scheduled for October 15 but if you have a conflict with racing or race recovery let us know! We can conduct your TT on any Tuesday night this month and help you analyze what your current fitness and optimal training paces are. Week 5 of Phase 4 […]

Week 5 of Phase 4 (the racing phase ) of the training plan. Note: Upcoming 1-mile Time Trial — This is officially scheduled for October 15 but if you have a conflict with racing or race recovery let us know! We can conduct your TT on any Tuesday night this month and help you analyze what your current fitness and […]

Week 4 of Phase 4 (the racing phase ) of the training plan. The weather continues to be optimal for some weekend 5k and 10ks. A race will supplant the I workout that is mentioned in the plans below (a race will probably feel easier). Q1: Long Run (if not racing) Easy pace run, not longer than 25% of your […]

Shamrock Training Continuing with Phase 4 (the racing phase ) of the training plan. The weather is pitch perfect for some weekend 5 and 10ks. A race will supplant the I workout that is mentioned in the plans below (a race will probably feel easier). If you race the Lone Gull 10k, take a couple of easy days! Q1: Long […]