SRR Track

You must be a SRR member to participate in the workouts regularly but if you are considering track/SRR and would like to check us out, you are welcome to come to a session as a guest.

Please contact Coach Joe O'Leary if you have any questions about track workouts.

For this Spring/Summer/Fall, SRR Track Practices will be held at the Tufts Outdoor Track - Ellis Oval/Zimman Field at 7:00 PM.

Pace chart (last updated  August 5, 2017) is located Here.


Tuesday April 24 - 7:00 PM at Tufts Outdoor Track

Returning to track this week we will keep it simple and easy.  The next few weeks, we will be moving to some shorter, faster reps

All Groups:  3 x 1 mile at THRESHOLD with 1:00 rests

 

*** Races This Week ***


Tuesday May 1 - 7:00 PM at Tufts Outdoor Track

 

*** Races This Week ***

 


Tuesday May 8 - 7:00 PM at Tufts Outdoor Track

"Deek Session" Workout

This is one continuous 4800 meter run on the track (or 5400 or even 6000 if you feel up to it).  THe pace alternates between 5k Race Pace (for 400 meters) and "float" pace (for 200 meters".  "Float" pace is normal training pace.  It is *not* a warmup jog.  It is not even a recovery jog.  Just go from hard into what you would normally do for an average 10 mile training run.  Then go right back into hard.

It is easy to lose track during this workout so think of this as 8 sets of  (400 hard, 200 float).  That is 4800 meters total

Anyone running over 50 miles per week, make it 9 sets (5400 meters total)

Anyone running over 60 miles per week, make it 10 sets (6000 meters total

 

 

*** Races This Week ***

MOM's Run 5k

 


Tuesday May 15 - 7:00 PM at Tufts Outdoor Track

Tonight you get yoru choice of workouts.  There is a "speed track" for those of you aiming for shorter distances (particularly for those of you running the 26x1).  There is also the "distance track" for those of you aiming for longer distance.  However even the "distance track is a bit short-speed oriented, compared to what we normally do.

 

Distance Track

  • 1  x 800 at THRESHOLD - 400 meter jog
  • 3 x 1600 at 5K Race Pace with 2:00 rests
  • Optional:  Anyone feeling ambitious should do another 2 x 800 at 5K RACE pace with 1:00 rests

 

Speed Track:  VO2 Max Work

  • Group A: 5 x 1000 at INTERVAL with 2:30 rest
  • Group B: 2 x 1000 at INTERVAL with 3:00 rest then 3 x 800 at INTERVAL with 2:00 rest
  • Group C: 6 x 800 at INTERVAL with 2:15 rest
  • Group D: 6 x 800 at INTERVAL with 2:30 rest
  • Group E: 2 x 800 at INTERVAL with 2:30 rest, then 3 x 600 at INTERVAL with 2:00 rest
  • Group F: 6 x 600 at INTERVAL with 2:30 rest

 

*** Races This Week ***

 

 


Tuesday May 22 - 7:00 PM at Tufts Outdoor Track

Frank Horwill Miler's Workout

Frank Horwill was the founder of the British Milers Club and one of the most renowned middle-distance coaches in England.  He was also the creator of what is know as the "Five Pace Training Theory", a system used by several Olympic gold medalists

Obviously this workout is not something that really fits into the Daniels philosophy.  Furthermore, this workout would normally be a part of a comprehensive, long-term middle-distance training plan which we obviously cannot do for the club.  However I feel this is a good changeoup for us so I have attempted to adapt it to suit our purposes

This workout is very tough in that we run REPEAT pace for longer distances than we normally do and that our rests are much shorter than normal.  However the volume is quite low and you get a big rests between sets

This is not a workout in which you need to worry about hitting the paces right on.  The point here is try to hit the paces without breaking down.

 

All Groups: 1 x 800 at THRESHOLD with a 400 meter jog.  Then 2 sets of the following

Groups A, B

  • 1 x 400 at REPEAT (0:30 rest)
  • 1 x 800 at REPEAT (1:00 rest)
  • 1 x 400 at REPEAT (5:00 rest)

Groups C, D:

  • 1 x 400 at REPEAT (0:30 rest)
  • 1 x 600 at REPEAT (1:00 rest)
  • 1 x 200 at REPEAT (5:00 rest)

Groups E, F

  • 2 x 200 at REPEAT (0:30 rest)
  • 1 x 400 at REPEAT (1:00 rest)
  • 1 x 200 at REPEAT (5:00 rest)

 

 

 

*** Races This Week ***


Tuesday May 29 - 7:00 PM at Tufts Outdoor Track

The SRR 26 x 1 Mile Club Challenge Relay is this coming weekend, so this will be an intentionally light workout for those of you running it. 

Anyone running the relay will do two sets of the following. 

Anyone NOT running the relay will do a third set but with double the rest times on that set

Groups A, B:

 

Groups C, D:

 

Groups E, F:

 

*** Races This Week ***


Tuesday June 5 - 7:00 PM at Tufts Outdoor Track

Packard Ave Hill Workout

We will meet at the track as normal but after the announcements, we will jog over to Packard Ave, right behind Tufts, to do some hill repetitions.  Packard Ave Hill Reps all start at Powderhouse Boulevard and have two distances.  There is the "half" hill distance which just goes up "Professors Row" (the Tennis Courts).  There is also the "full" hill which goes all the way to the pedestrian crosswalk at the very top of the hill.

The recovery from each climb is the jog down the hill.  However you will get an extra 2:00 rest at the bottom between each set

Please try not to run more than two across (at least for long stretches) when going up the climbs.  Please also do your recovery runs on the sidewalk, not on the road.  We need to be sure that we don't annoy anyone enough to complain to the university about us.

Anyone running less than 40 miles per week:  Do two sets of the following (2:00 rest between sets)

Anyone running 40-60 miles per week: Do two sets of the following: (2:00 rest between sets)

Anyone running MORE than 60 miles per week:  Do what the 40-60 mpw people are doing but after the second set, take another two minute rest and then add on

 

*** Races This Week ***


Tuesday June 12 - 7:00 PM at Tufts Outdoor Track

This week we will do a relatively light Step-Down Set workout for those of you doing the USATF-NE Grand Prix Race this weekend (or the Patriot Half!)

Groups A, B - 2 sets of the following:

 

Groups C, D - 2 sets of the following:

 

Groups E, F - 2 sets of the following:

 

 

*** Races This Week ***

 


Tuesday June 19 - 7:00 PM at Tufts Outdoor Track

 

Deek session Workout - as on May 7

 

*** Races This Week ***


Tuesday June 26 - 7:00 PM at Tufts Outdoor Track

Cruise Intervals

*** Races This Week ***