Category: Tuesday Evening Woburn High School Workout

The weekly Tuesday Evening Burlington High School run includes a Quality Workout from the weekly Training Schedule, and starts at 5:45pm at the Burlington High School student parking lot. The start time may vary. All runners are welcome. One or both Coaches attend this run.

Please refer to the Coaches -> Coach Tips sub-menu for guidance regarding your Training Paces and scaling the workouts down or up to align with where you’re at in your weekly mileage.

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

September 30, 2024September 30, 2024Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

September 29-October 5 Training Schedule

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 […]

September 22, 2024Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

September 22 to 28

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 […]

September 15, 2024October 7, 2024Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

September 15-21

Week 3 of 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). (The Lone Gull 10k is coming up September 22 and is part of the Shamrock Grand […]

September 8, 2024September 8, 2024Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

September 8 to September 14

This week starts Phase 4 of the training plan. The purpose of Phase 4 to get you “race ready.” It will not as be as demanding as Phase 3, in particular because there’s less “I” training. The main emphasis will be on T (Tempo) workouts. R and I workouts will be involved in the schedule as well but not like […]

September 2, 2024September 3, 2024Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

September 1 to September 7

Last week of Phase 3! Next week we begin the final phase for the season, Phase 4, the racing phase. Here are the recommended key workouts for the week. Feel free to build them into your personal schedule. Q1: Long Run Easy pace run, not longer than 25% of your weekly mileage level. If you are working toward a fall marathon, […]

August 25, 2024Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

AUGUST 25 TO AUGUST 31

Getting down to the wire of Phase 3. This week we’re throwing in a little zip to the Tuesday track workout with a cut-down workout. Here are the recommended key workouts for the week. Feel free to build them into your personal schedule. Q1: Long Run At a your E-pace (easy pace), not longer than 25% of your weekly mileage level. […]

August 18, 2024August 18, 2024Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

August 18 to 24

Per the 4-phase plan we are following this season, we have just three more Phase 3 weeks ahead of us. Phase 4 is designed to unleash your fitness for the fall racing season. If you have races in the current phase, feel free to adjust your training VDOT value as races predict, but don’t increase your VDOT any more often […]

August 11, 2024Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

August 11 to August 17

We are rounding the corner in Phase III. Here are the recommended key workouts for the week. Feel free to build them into your personal schedule. Q1: Long Run Easy pace run, not longer than 25% of your weekly mileage level. If you are working toward a fall marathon, you should be incrementally increasing your long run every other week, […]

August 4, 2024August 4, 2024Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

August 4 – August 10 Training Schedule

Shamrock Training Schedule AUGUST 4 TO 10 — MORE HIGH-OCTANE INTERVALS We are deep into Phase 3 training now. This week the feature track workout is a again a set of 1000-meter intervals at I pace. The essential value of I training is explained by Dr. Jack Daniels in this passage of his book, Daniels’ Running Formula: “According to my studies […]

July 29, 2024July 29, 2024Quality (Key) Workouts, Tuesday Evening Woburn High School Workout

July 28-August 3 Training Schedule

We are continuing in Phase 3 of the training season and approximately 11 weeks from the October 15 Time Trial — the date our general program is working toward. As previously mentioned, “I” workouts will trigger adaptations that increase the heart’s ability to pump blood, the lungs’ capacity to take in oxygen, and the muscles’ efficiency in utilizing oxygen. These […]