Category: Thursday Evening Quality Workout Run

This weekly Thursday Run includes a Quality Workout from the weekly Training Schedule, and starts in the parking lot next to the Woburn Irish American Club. All runners are welcome. One of our Coaches usually attends this run.

Please refer to the Coaches -> Coach Tips sub-menu for guidance regarding programming the workout into your watch, which can be helpful for doing quality workouts like this one in the streets and trails.

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

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 […]

July 22, 2024July 22, 2024Thursday Evening Quality Workout Run

Thursday July 25 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 2 long 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 […]

July 15, 2024July 15, 2024Thursday Evening Quality Workout Run

Thursday July 18 Quality Workout

6:30pm from the Woburn Irish American Club. Group leader: Tom The workout this week from the coaches’ weekly training schedule is mile repeats at threshold (T) pace. On Thursdays we do the Q3 workout from the weekly training schedule. T pace is a comfortably hard pace, and the purpose of training at T pace is to train your endurance and […]

July 7, 2024July 7, 2024Thursday Evening Quality Workout Run

Thursday July 11: Quality Workout Run

The free Horn Pond summer fun race series starts on this day. Feel welcome to race that instead of doing this workout. See the bottom of this post for details on this race. This group workout starts at 6:30pm from the Woburn Irish American Club. The focus for this workout is Threshold (T) pace. 2 miles Easy 4 x 1-mile […]

July 6, 2024Thursday Evening Quality Workout Run, Tuesday Evening Burlington High School Workout, Weekly Training Schedule

Shamrock Training July 7 to 13

Suggested Key/Quality Workouts for July 7 to July 13 This is our final Phase 2 Training week. In Phase 3, we’ll begin infusing “I” workouts into track nights. “I” stands for interval. The purpose of I training (within the Jack Daniels training approach we are using) is to maximize aerobic power. In our forthcoming I workouts, we will be […]