Established in 2001 by Bill Feeney
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 evening (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.
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 […]
Read moreWe 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, […]
Read moreShamrock 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 […]
Read moreWe 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 […]
Read moreWe are continuing in Phase 3 of the training season approximately 12 weeks from the October 15 Time Trial — the peaking date our general program is working toward. Phase 3 and phase 4 are both excellent phases to race in. Supplanting either your I workout or T workout with a race is a great way to keep things fresh […]
Read moreWe are now moving into Phase 3 of the training season and we are approximately 13 weeks from the October 15 Time Trial — the date this general program is working toward. October 15 aside, Phase 3 and Phase 4 (the final two phases of the training year) are race phases. I imagine many of you will be thinking more […]
Read moreSuggested 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 […]
Read moreSuggested Key/Quality Workouts for June 30 to July 6 Suggested pattern if you’re racing the Feeney 5K on Thursday: Sunday: Easy Long Run. Feel free to build 6-8 striders into the middle of the run. Monday: Easy recovery run. If you want to work either a repetition workout or threshold workout into the week, this would be the day. My […]
Read moreJust two weeks left of Phase 2 Training, as we continue to build speed, efficiency and anaerobic power with a Repetition Workout and foundational endurance with a Threshold Workout — in addition to your easy running, a long run, and any cross-training you opt for on your recovery days. To dial in your E, R and T paces for the […]
Read moreNote: If you missed the May Time Trial no worries — just let the coaches know and we can guide you through a 1- or 2-mile time trial during the track workout. Just three weeks left of Phase 2 Training, as we continue to build speed, efficiency and anaerobic power with a Repetition Workout and foundational endurance with a Threshold […]
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