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.

From Jan 23 - March 13, track practices will meet at the MIT Indoor Track, Johnson Athletic Center, 120 Vassar Street, Cambridge

Indoor practices at MIT begin at 8:30 PM.

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


Tuesday Jan 9 - 7:00 PM

Groups A, B

  • 1 x 1600 m at THRESHOLD (1:00 rest)
  • 1 x 1000 at INTERVAL (2:00 rest)
  • 1 x 1600 at THRESHOLD (1:00 rest)
  • 1 x 1000 at INTERVAL
  • (optional) take only 1:30 rest after the 1000 and do another 1600 at LT

 

Groups C, D

  • 1 x 1600 m at THRESHOLD (1:00 rest)
  • 1 x 800 at INTERVAL (2:00 rest)
  • 1 x 1600 at THRESHOLD (1:00 rest)
  • 1 x 800 at INTERVAL
  • (optional) take only 1:30 rest after the 1000 and do another 1600 at LT

 

Groups E, F

  • 1 x 1600 m at THRESHOLD (1:00 rest)
  • 1 x 600 at INTERVAL (2:00 rest)
  • 1 x 1600 at THRESHOLD (1:00 rest)
  • 1 x 600 at INTERVAL
  • (optional) take only 1:30 rest after the 1000 and do another 1600 at LT

 

*** Races This Week ***


Tuesday Jan 16 - 7:00 PM

This week we will be doing an INTERVAL ladder.  All reps are at INTERVAL pace.  Rests are shorter than normal

 

Groups A, B:

  • 800 m (1:30 rest)
  • 1000 m (2:00 rest)
  • 1200 m (2:30 rest)
  • 1000 m (2:00 rest)
  • 800 m

 

Groups C, D:

  • 600 m (1:30 rest)
  • 800 m (2:00 rest)
  • 1000 m (2:30 rest)
  • 800 m (2:00 rest)
  • 600 m

 

Groups E, F:

  • 400 m (1:30 rest)
  • 600 m (2:00 rest)
  • 800 m (2:30 rest)
  • 600 m (2:00 rest)
  • 400 m

 

*** Races This Week ***


Tuesday Jan 23 - 8:30 PM - MIT Indoor Track - Johnson Athletic Center - 120 Vassar St Cambridge

NOTE OUR NEW LOCATION AND START TIME

 This week we move our workouts to MIT in Cambridge.  The MIT Indoor track is in Johnson Athletic Center, the same building that houses the MIT Indoor Pool (Zesiger Center). 

There are actually two entrances to the building.  One, on Vassar St, requires you to walk down a long hallway, past the indoor pool to the security desk.  The second entrance faces the courtyard, across from the Kresge Auditorium, near the MIT Student Union.  Whichever works best for you but the security desk is nearest the courtyard entrance

The track is on the second floor of the building.   To gain access you need to get past the security desk.  You will need to tell the people at the Security Desk your name and that you are with the Somerville Road Runners.  I have already sent the the door list as we have in MIT but I have no idea how strict they are so I suggest you bring photo ID, just in case.  

As this is our first time on the MIT track, we'll keep this workout as simple as possible.  Besides, it's a good week to return to Cruise Intervals

 

1600 m reps at THRESHOLD with 1:00 rests.  The number you do depends upon your weekly mileagep>

  • 0-39 mpw: 3
  • 40-49 mpw: 4
  • 50-59 mpw: 5
  • 6060+ mpw: 6

Those of you doing Spring marathons and NOT running at the USATF Masters Indoor Championships this weekend, should aim to push the volume of this workout (the number of reps) rather than the intensity.

Anyone doing the Masters Meet should run no more than 3 of these and should really work no more than 1 of them (if any)

 

The next time we do this workout I will have an alternate, "Three fast Mile" option for those of you who just feel like pushing a few rather than pacing many.

 

 

*** Races This Week ***


Tuesday Jan 30 - 8:30 PM - MIT Indoor Track - Johnson Athletic Center - 120 Vassar St Cambridge

 

After the January 16th workout, these rests should seem luxurious..

 

  • Groups A & B:  6 x 800 at INTERVAL with 2:00 rest
  • Groups C & D:  6 x 800 at INTERVAL with 2:30 rest
  • Group E:  6 x 600 with 2:00 rest
  • Group F:  6 x 600 with 2:30 rest

 

*** Races This Week ***


 

Tuesday Feb 6 - 8:30 PM - MIT Indoor Track - Johnson Athletic Center - 120 Vassar St Cambridge

 

TBD

 

*** Races This Week ***


Tuesday Feb 13 - 8:30 PM - MIT Indoor Track - Johnson Athletic Center - 120 Vassar St Cambridge

 

Something light - probably step-down sets

 

 

*** Races This Week ***