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).


Tuesday March 21, 6:30 PM

Cruise Intervals.  1600 m reps at THRESHOLD with 1:00 rests.  Number of 1600s depends upon weekly mileage

  • 0 - 29 mpw: 3
  • 30-39 mpw: 4
  • 40-59 mpw: 5
  • 60+ mpw: 6

Feel free to add on...

 

*** Races This Week ***

  • An Ras Mor 5k - NE Runner Pub Series Race


Tuesday March 28, 6:30 PM

 

Step Down Sets. 

Everyone do at least 2 or sets of the following.  If you have the Nealon 15k or another big race this coming weekend 2 sets is fine.  If not, add an extra set and turn the 1 x 200s into 2 x 200s

Groups A, B:

  • 1 x 1600 at THRESHOLD (1:00 rest)
  • 1 x 800 at INTERVAL (2:00 rest)
  • 1 x 200 at REPEAT (400 jog)

Groups C, D:

  • 1 x 1600 at THRESHOLD (1:00 rest)
  • 1 x 800 at INTERVAL (2:30 rest)
  • 1 x 200 at REPEAT (400 jog)

Groups E, F:

  • 1 x 1600 at THRESHOLD (1:00 rest)
  • 1 x 600 at INTERVAL (2:00 rest)
  • 1 x 200 at REPEAT (400 jog)

 

 

*** Races This Week ***



Tuesday April 4, 6:30 PM

Those running < 45miles per week

  • 1 x 1600 at THRESHOLD, 1:00 rest
  • 2 x 1600 at THRESHOLD-10 (1:00 rest)

Those running 45-60 miles per week

  • 1 x 1600 at THRESHOLD, 1:00 rest
  • 3 x 1600 at THRESHOLD-10 (1:00 rest)

Those running over 60 miles per week

  • 1 x 1600 at THRESHOLD, 1:00 rest
  • 4 x 1600 at THRESHOLD-10 (1:00 rest)

 

*** Races This Week ***

 



Tuesday April 11 21, 6:30 PM

All Groups - Lou Ristaino Workout

This is 4800 meters continuous on the track (12 laps).  Think of it as 6 x 800.  Do the first 800 at your goal marathon pace.  Make each successive 800 be 4 second faster than the previous one. 

Those NOT running Boston - Take an easy 800 meter jog after the Lou, then add on 2 x <something> at INTERVAL with 2:30 rest where "<something>" is

  • Groups A, B, C: 800 meters
  • Groups D, E, F: 600 meters

 

*** Races This Week ***



Tuesday April 18, 6:30 PM

NO TRACK THIS WEEK - post Boston week off


*** Races This Week ***
  • Boston Marathon.

Tuesday April 25, 6:30 PM

 

This week we'll touch on all 3 paces, to start to transition you over to the faster stuff.

 

Groups A, B

  • 1600 at LT (1:00 rest)
  • 2 x 800 at INT (1 lap jog)
  • 2 x 400 at REP (1 lap jog)
  • 4 x 200 at REP (200 jog)

Groups C, D

  • 1600 at LT (1:00 rest)
  • 1 x 800 at INT (1 lap jog)
  • 2 x 600 at INT (1 lap jog)
  • 4 x 200 at REP (200 jog)

Groups E, F

  • 1600 at LT (1:00 rest)
  • 2 x 600 at INT (1 lap jog)
  • 2 x 400 at INT-2 (1 lap jog)
  • 4 x 200 at REP (200 jog)

 

*** Races This Week ***

  • James Joyce Ramber - USATF National Masters 10k Road Championship


Tuesday May 2 6:30 PM

All INTERVAL Pace

  • Group A - 5 x 1000 at INTERVAL pace (2:30 rest)
  • Group B - 6 x 800 at INTERVAL pace (2:30 rest)
  • Group C - 5 x 800 at INTERVAL pace (2:30 rest)
  • Group D - 5 x 800 at INTERVAL pace (3:00 rest)
  • Group E - 6 x 600 at INTERVAL pace (2:00 rest)
  • Group F - 5 x 600 at INTERVAL pace (2:30 rest)

*** Races This Week ***

 



Tuesday May 9, 6:30 PM

Packard Ave Hill Reps

Those running less than 40 miles per week, 2 sets of the following

  • 2 x half hill
  • 2 x full hill
  • (take a 2 minute rest at the bottom of the hill between sets)

 

Those running 40-60 mpw, 2 sets of the following

  • 1 x half hill
  • 3 x full hill
  • (2 min rest between sets)

Those running more than 60 mpw 2 sets of the following

  • 1 x half hill
  • 4 x full hill
  • (2 min rest between sets)

 

*** Races This Week ***

 



Tuesday May 16, 6:30 PM

 

Frank Horwill Miler's Workout

Groups A,B

  • 1 x 800 at THRESHOLD - lap jog
  • 2 sets of the following:
    • 1 x 400 at REPEAT
    • 30 seconds rest
    • 1 x 600 at REPEAT
    • 60 seconds rest
    • 1 x 400 at REPEAT

 Groups C, D

  • 1 x 800 at THRESHOLD - lap jog
  • 2 sets of the following:
    • 1 x 400 at REPEAT
    • 30 seconds rest
    • 1 x 600 at REPEAT
    • 60 seconds rest
    • 1 x 200 at REPEAT

 Groups E, F

  • 1 x 800 at THRESHOLD - lap jog
  • 2 sets of the following:
    • 1 x 200 at REPEAT
    • 30 seconds rest
    • 1 x 400 at REPEAT
    • 60 seconds rest
    • 1 x 200 at REPEAT

 

 

*** Races This Week ***

 



Tuesday May 23 6:30 PM

A mix of THRESHOLD and INTERVAL. 

Groups A, B

  • 1 x 1600 meters at THRESHOLD pace (1:00 rest)
  • 1 x 1000 meters at INTERVAL pace (1:30 rest)
  • 1 x 1600 meters at THRESHOLD pace (1:00 rest)
  • 1 x 1000 meters at INTERVAL pace (1:30 rest)
  • (Optional -- if you dare!) Another 1600 at THRESHOLD

Groups C, D

  • 1 x 1600 meters at THRESHOLD pace (1:00 rest)
  • 1 x 800 meters at INTERVAL pace (1:30 rest)
  • 1 x 1600 meters at THRESHOLD pace (1:00 rest)
  • 1 x 800 meters at INTERVAL pace (1:30 rest)
  • (Optional -- if you dare!) Another 1600 at THRESHOLD

Groups E, F:

  • 1 x 1600 meters at THRESHOLD pace (1:00 rest)
  • 1 x 600 meters at INTERVAL pace (1:30 rest)
  • 1 x 1600 meters at THRESHOLD pace (1:00 rest)
  • 1 x 600 meters at INTERVAL pace (1:30 rest)
  • (Optional -- if you dare!) Another 1600 at THRESHOLD

 

*** Races This Week ***

 



Tuesday May 30, 6:30 PM

TBD

*** Races This Week ***

 



Tuesday June 6, 6:30 PM

TBD

*** Races This Week ***

 




Tuesday June 13, 6:30 PM

Step Down Sets - do 2 sets of the following

Groups A, B

  • 1 x 1600 at THRESHOLD (1:00 rest)
  • 1 x 800 at INTERVAL (2:00 rest)
  • 1 x 200 at REPEAT (400 jog recovery)

Groups C, D

  •  Same as A, B, except with 2:30 rest after each INTERVAL 800

Groups E, F

  • Same as A, B, except with 600s at INTERVAL instead of 800s

Anyone NOT running the Ribfest this weekend:  Do 3 sets instead of 2

 

*** Races This Week ***

  • Ribfest 5 Miler - USATF NE Grand Prix Race #4


Tuesday June 20, 6:30 PM

TBD

*** Races This Week ***

 



Tuesday June 27, 6:30 PM

TBD

*** Races This Week ***

 



Tuesday July 4th, 6:30 PM

NO PRACTICE THIS WEEK -- Enjoy the HOliday

TBD

*** Races This Week ***

  • John Carson 2 Miler - July 4th


Tuesday July 11th, 6:30 PM

TBD

*** Races This Week ***