Thursday Evening Quality Workout Run

This weekly Thursday Run includes Quality Workout Q3 from the weekly Training Schedule, and starts at 6:30pm at the Woburn Irish American Club. One of our Coaches usually attends this run. After the run, enjoy hydrating at the Irish American Club with fellow Shamrocks.

Please refer to the Coaches -> Coach Tips sub-menu for guidance regarding your Training Paces and regarding programming the workout into your watch, which is particularly recommended for doing quality workouts like this one in the streets and trails. Workouts can be scaled down or up according to your weekly mileage – please refer to the Training Paces section for guidance on this.

If you have any questions contact us at shamrockrunclub@gmail.com.

September 30, 2024October 3, 2024Thursday Evening Quality Workout Run

10/3 Q3: Thursday Quality Workout

6:30pm from the Woburn Irish American Club Group leader: Assistant Coach Tom RSVP at https://www.facebook.com/groups/245182721273311/posts/568103015647945/ A suggested course that will fit this workout is the following 7.7 mile “Wright Street” course: https://connect.garmin.com/modern/course/311375811 Q3: Threshold Pace Cruise Intervals WorkoutWarmup Jog with striders2 x 2-mile at T pace with 3-minute rest between1-mile jog warm down The Coaches can help you with adjusting […]

September 23, 2024September 23, 2024Thursday Evening Quality Workout Run

9/26 Q3: Thursday Quality Workout

6:30pm from the Woburn Irish American Club Group leader: Tom RSVP at https://www.facebook.com/groups/245182721273311/posts/562721289519451/ A suggested course that will fit this workout is the following 8 mile “Around Oak Grove” course. https://connect.garmin.com/modern/course/295331250 Q3: Threshold Pace Cruise Intervals WorkoutWarmup5 x 1-mile at T pace with 1-minute jog recoveries1-mile jog warm down The Coaches can help you with adjusting the distance and the […]

September 16, 2024Thursday Evening Quality Workout Run

Thursday September 19 Quality Workout

This group run is not taking place this week.

September 8, 2024September 8, 2024Thursday Evening Quality Workout Run

Thursday September 12 Quality Workout

This group run is not taking place this week.

September 3, 2024September 3, 2024Thursday Evening Quality Workout Run

Thursday September 5 Quality Workout

6:30pm from the Woburn Irish American Club Group leader: Tom RSVP at https://www.facebook.com/groups/245182721273311/posts/549100054214908/ A suggested course that will fit this workout is the following 8.2 mile “Country Club” course. The Coaches can help you with adjusting the distance and the workout depending on your weekly mileage. https://connect.garmin.com/modern/course/297753081 Q3: Threshold Pace Tempo Workout T-pace (threshold pace) focus. Warmup jog 1-2 miles…throw […]

August 26, 2024August 27, 2024Thursday Evening Quality Workout Run

Thursday August 29 Quality Workout

This group run is not taking place this week.

August 19, 2024August 19, 2024Thursday Evening Quality Workout Run

Thursday August 22 Quality Workout

6:30pm from the Woburn Irish American Club Group leader: Tom RSVP at https://www.facebook.com/groups/245182721273311/posts/539491741842406/ A suggested course for this workout is the following 8 mile “Circum Oak Grove” course. This course can be shortened or lengthened depending on how many T pace miles you’re scaling to. The track by Winchester center might be a good place for your R pace repetitions […]

August 12, 2024August 15, 2024Thursday Evening Quality Workout Run

Thursday August 15 Quality Workout

6:30pm from the Woburn Irish American Club Group leader: Tom RSVP at https://www.facebook.com/groups/245182721273311/posts/535043582287222/ A suggested course for this workout is the following 8.2 mile “Country Club” course. This course can be shortened or lengthened depending on how many T pace miles you’re scaling to, and on and what your T pace is. This workout features 4 miles total at your […]

August 5, 2024August 5, 2024Thursday Evening Quality Workout Run

Thursday August 8 Quality Workout

6:30pm from the Woburn Irish American Club. Group leader: Tom A suggested course for this workout is the following 8 mile “Circum Oak Grove” course. This course can be shortened or lengthened depending on how many miles and what pace you are doing. You might consider running the 200s at R pace on the track by Winchester center, if you […]

July 29, 2024July 31, 2024Thursday Evening Quality Workout Run

Thursday August 1 Quality Workout

6:30pm from the Woburn Irish American Club. Group leader: Tom On this group run we do the Q3 workout from the weekly training schedule. The workout this week is cruise intervals. Cruise intervals are one type of threshold (T) pace workout, where we split the work into separate work bouts. The other type is a tempo workout, where the T […]