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.

Track practices currently meet at the Tufts Outdoor Track - Ellis Oval/Zimman Field at 6:30 PM. (Sometime in May the start time will change to 7:00 PM. Details forthcoming).

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



Tuesday Nov 14 - 7:00 PM

Groups A, B:

  • 1 x 1600 at THRESHOLD (1:00 rest)
  • 3 x 1000 at INTERVAL (2:30 rest)
  • 1 x 1600 at THRESHOLD

 

Groups C, D

  • 1 x 1600 at THRESHOLD (1:00 rest)
  • 3 x 800 at INTERVAL (2:30 rest)
  • 1 x 1600 at THRESHOLD

 

Groups C, D

  • 1 x 1600 at THRESHOLD (1:00 rest)
  • 3 x 800 at INTERVAL (2:30 rest)
  • 1 x 1600 at THRESHOLD

 

*** Races This Week ***

  • Cambridge Half Marathon


Tuesday Nov 21 - 7:00 PM

Everyone Racing on Thanksgiving, 2 sets of the following:

Groups A, B

  • 2 x 800 at INTERVAL (2 lap jog recovery)
  • 2 x 200 at REPEAT (1 lap jog)

Groups C, D

  • 1 x 800 at INTERVAL (2 lap jog)
  • 1 x 600 at INTERVAL (2 lap jog)
  • 2 x 200 at REPEAT (1 lap jog)

Groups E, F

  • 2 x 600 at INTERVAL (2 lap jog)
  • 2 x 200 at REPEAT (1 lap jog)

 

Everyone NOT racing on Thanksgiving

As above but do 3 sets instead of 2

 

*** Races This Week ***

  • Gobble Gobble Gobble

 

Tuesday Nov 28 - 7:00 PM

All reps at INTERVAL intensity

  • Group A - 5 x 1000 (2:30 rest)
  • Group B - 6 x 800 (2:15 rest)
  • Group C - 6 x 800 (2:30 rest)
  • Group D - 6 x 600 (2:00 rest)
  • Group E - 6 x 600 (2:15 rest)
  • Group F - 6 x 600 (2:30 rest)

 

*** Races This Week ***

  • Mill Cities Relay

Tuesday Dec 5 - 7:00 PM

  • Group A & B: 2 sets of 8 x 200 at REPEAT starting every 1:00 (3:00 rest between sets)
  • Group C & D: 2 sets of 7 x 200 at REPEAT starting every 1:10 (3:00 rest between sets)
  • Group E: 2 sets of 7 x 200 at REPEAT starting every 1:20 (3:00 rest between sets)
  • Group F: 2 sets of 6 x 200 at REPEAT starting every 1:30 (3:00 rest between sets)

 

*** Races This Week ***

  • Boston University All-Comers Meet #1

Tuesday Dec 12 - 7:00 PM

Groups A, B - 3 sets of the following:

  • 1 x 600 at REPEAT+3 (400 jog)
  • 1 x 400 at REPEAT (400 jog)
  • 1 x 200 at REPEAT (200 jog)

 

Groups C, D - 3 sets of the following:

  • 1 x 600 at REPEAT+6 (400 jog)
  • 1 x 400 at REPEAT+4 (400 jog)
  • 1 x 200 at REPEAT (200 jog)

 

Groups E, F - 3 sets of the following:

  • 1 x 400 at REPEAT+4 (400 jog)
  • 2 x 200 at REPEAT (200 jog)

 

*** Races This Week ***

  • Boston University All-Comers Mini Meet #2

Tuesday Dec 19 - 7:00 PM

Gear Changers!

These a like our normal "Cruise Intervals" (i.e. 1600s at THRESHOLD with 1:00 rests) except that on the 5th lap you will pick up the pace from THRESHOLD to REPEAT intensity for either 200 or 400 meters, depending on your group.  Then you will drop the pace back down to THRESHOLD for the remaining 2 or 3 laps.

How far to run at REPEAT pace?

  • Groups A, B - 400 meters (laps 5 and 6)
  • Groups C, D - 300 meters (this will be a little tough to judge in lane 3, do your best...)
  • Groups E, F - 200 meters (lap 5)

Obviously this is slightly complicated by the fact that since we run in lane 3, our "laps" are actually less than a full track lap.  Those of you doing 300 meters will have to basically pick a point, roughly halfway between the 5th and 6th lap markers.

 

*** Races This Week ***


Tuesday Dec 26 - 7:00 PM

(Assuming Tufts is Open, still checking)

 

*** Races This Week ***


Tuesday Jan 2 - 7:00 PM

 

*** Races This Week ***


Tuesday Jan 9 - 7:00 PM

 

*** Races This Week ***


Tuesday Jan 16 - 7:00 PM

 

*** Races This Week ***