Weekly Training Schedule

The following schedule including Quality workouts is recommended by the Coaches whatever your running, fitness, and longevity goals may be. The Training Schedule is compatible with any runner, no matter how slow or fast, no matter how few or many miles, as long as each runner follows their appropriate Training Paces and scales the workouts according to their weekly mileage.

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.

The weekly Saturday Long Run Horn Pond Group (Q1), Tuesday track (Q2), and Thursday Quality (Q3) group runs have these Quality workouts built in.

Workouts can be moved around to accommodate your personal schedule. Any day that is not a Quality workout day can be an Easy pace run of 30-60 minutes, a strength training or cross training workout, or a rest day of no working out at all. At least two strength training workouts on non-consecutive days are recommended. If you have a race or a time trial, remove a Quality workout from the week. You should have 2-3 days before a race of no faster than Easy pace, which includes the option of not running at all. If you can only do one Quality workout in a week, do Q1. If you can only do two Quality workouts in a week, do Q1 and Q2. If you’re not feeling up to a Q (or even an E) run that day, skip it, better to rest up and be ready for the next day. Rest is just as important as work, but every day, resting or not, be sure to stand up and walk around every so often to avoid being completely sedentary for hours on end.

September 30, 2024September 30, 2024Tuesday Track Workout, Weekly Training Schedule

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, 2024Tuesday Track Workout, Weekly Training Schedule

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, 2024September 15, 2024Time Trials, Tuesday Track Workout, Weekly Training Schedule

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, 2024Tuesday Track Workout, Weekly Training Schedule

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, 2024Tuesday Track Workout, Weekly Training Schedule

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, 2024Tuesday Track Workout, Weekly Training Schedule

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, 2024Tuesday Track Workout, Weekly Training Schedule

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, 2024Tuesday Track Workout, Weekly Training Schedule

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, 2024Tuesday Track Workout, Weekly Training Schedule

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, 2024Tuesday Track Workout, Weekly Training Schedule

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 […]