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.


(Track canceled due to heat and holiday)

*** Races This Week ***


Tuesday July 10 - 7:00 PM at Tufts Outdoor Track

Packard Ave Hill Workout.  Similar June 5 but without the lower-volume option.  It's going to be hot... again so my advice here is to do these like a strength workout rather than a speed workout.  Focus more on bounding and exaggerating your stride more than going fast.

Everyone:  Do two sets of the following (2:00 rest between sets)

  • 3 x half hill
  • 2 x full hill

Anyone looking for more (particularly those running MORE than 60 miles per week):  After the second set of the above workout, take another two minute rest and then add on

  • 1 x half hill
  • 1 x full hill

 

*** Races This Week ***


Tuesday July 17 - 7:00 PM at Tufts Outdoor Track

 

Your choice tonight

Distance Track:

  • Groups A & B - 5 x 1000 at INTERVAL with 2:30 rests
  • Groups C & D - 6 x 800 at INTERVAL with 2:30 rests
  • Groups E & F - 6 x 600 at INTERVAL with 2:30 rests

 

Speed Track

  • Groups A, B: 10 x 400 at REPEAT with 400 m jog recoveries
  • Groups C, D: 4 sets of (1 x 400, 1 x 200 at REPEAT with 400 equal distance recoveries after each.
  • Groups E, F: 10 x 200 at REPEAT with 200 jog recoveries, but a 400 jog recovery after each 4

 

 

*** Races This Week ***


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

Groups A & B

  • 1 x 1600 at THRESHOLD (1:00 rest)
  • 6 x 800 at INTERVAL (2:00 rest -- anyone running high mileage, optionally do a 7th)

 

Groups C & D

  • Same as groups A & B except take 2:30 rest after the 800s

 

Groups E & F

  • 1 x 1600 at THRESHOLD - 1:00 rest
  • 6 x 600 at INTERVAL - 2:00 rest (optional 7th as well)

 

*** Races This Week ***


Tuesday July 31 - 7:00 PM at Tufts Outdoor Track

Workout TBD but if you can make it, come to Newburyport and run the Yankee Homecoming 10 Miler

 

*** Races This Week ***


Tuesday August 7 - 7:00 PM at Arlington Center Parking Lot

 

Eastern Ave Hill Workout

PLEASE NOTE WHERE WE MEET THIS WEEK: ARLINGTON CENTER PARKING LOT - 7:00 PM

We will not meet at the track this week so please do not go to Tufts. Instead we meet at the large parking lot on Route 60 in Arlington center near the bike path and the intersection of Route 60, Route 3, and Mass Ave. Every year people miss this and show up at Tufts so if you could help spread the word to people you know are coming but might not see the announcement, that would be helpful.


Google Map link showing nearest intersection to parking lot

http://www.tinyurl.com/2p2vc2

Parking used to be free there after 6:00 but I believe they have now extended the pay period until 8:00…

Eastern Avenue Hill Workout

This will be our final hill workout after a summer of many hill workouts. We save the best for last.

After we go over announcements, we will all jog one mile over to Eastern Avenue and run a few reps of the hill. Run 2, 3 or even 4 reps if you feel up to it. From Venner Road to Hillsdale, Jason, Spring and Eastern all the way up to the water tower. The distance is one mile. Recovery is the jog down. Be careful on the jog down. That’s where you do all the damage…

 

*** Races This Week ***


Tuesday August 14 - 7:00 PM at Tufts Outdoor Track

 

TBD

 

*** Races This Week ***


Tuesday August 21 - 6:30 PM at Arlington Center Parking Lot

Minuteman Bike Path Workout

You have your choice of workouts.  Regardless of which one you choose, you will be doing two segments, one out and one back the bike path.

Fall Marathoners:

Each segment should be either 3 or 4 miles in length and should be at your goal marathon pace.  Marathon pace is probably not easy right now but this should be manageable.  Your recovery between segement wil be an easy easy jog for 2 minutes (if you are doing 3 mile blocks) or 3 minutes (if you are doing 4  mile blocks)

 

Non fall marathoners targeting longer races

Each segment should be 2 miles in length and should be at your THRESHOLD pace.  The rest between segments should be two minutes

 

Those targeting shorter races

Each segment should be 1 mile in length.  The "out" segment should be  5k-race-pace or faster.  The second segment should be basically all-out.  In short, you should try to just hammer this.

 

*** Races This Week ***


Tuesday August 28 - 7:00 PM at Tufts Outdoor Track

 

*** Races This Week ***