Author: TJ Murphy

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 […]

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 […]

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 […]