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.

November 2025:

SRR Outdoor Track is currently meeting at the Tufts Ellis Oval Track on Tuesdays at 6:30 PM. Tufts has been keeping the lights on for us. As long as the weather permits, we will continue outdoors until December. Dress warmly :-)

In December, we will take a break of a few weeks

SRR Indoor workouts will then begin on Tuesday, January 6 at 7:30 PM. These workouts are held at the MIT Indoor Track (located inside the Zesiger Center Building on the 3rd floor). Just enter the building (no earlier than 7:00) and tell the attendant at the main desk that you are with the Somerville Road Runners for the track workout. They will allow you past the desk. From there you go up the steps to the 3rd floor. We meet at the far end of the track from the door. There is a bathroom on the way up the stairs, next to the area that overlooks the pool.

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

Pace chart is located here. Look up your 5k race time or pace on the far right and you can see your complete list of recommended paces. If you do not have a 5K race time, but have some other race times, there are alternate ways to determine your paces. more on that below.

About our pace terminology:

We use the pacing system designed by legendary coach Jack Daniels. It assigns each runner 3 sets of paces corresponding to a desired intensity. The paces are:

THRESHOLD - About your one-hour race pace

INTERVAL - VO2 max pace. About the pace you could hold in a race that lasts 10-15 minutes

REPEAT - About the pace you could in a race lasting 3-4 minutes

You can determine your pace set using one of the many online calculators. For example, go here and enter a known race distance and time. Then click on the “Training” tab below to see your paces. (I suggest ignoring the “Easy” tab. We don’t use it in workouts and frankly, I find it faster than I like to run on most days)

Tuesday Nov 11 - 6:30 PM at Tufts


This week we are doing Cruise Intervals. These are 1600 meter reps run at THRESHOLD pace with 1:00 rests in between. Everyone should do at least 3 but this is a workout where pushing the volume is a good thing. If you can, do 4 or 5 or even 6. It is completely up to you.

Tuesday Nov 18 - 6:30 PM at Tufts

Groups A and B:

  • 1 x 1600 at THRESHOLD (1:00 rest)

  • 2 x 1000 at INTERVAL (2:30 rest)

  • 1 x 1600 at THRESHOLD

Groups C and D

  • 1 x 1600 at THRESHOLD (1:00 rest)

  • 2 x 800 at INTERVAL (2:30 REST)

  • 1 X 1600 at THRESHOLD

Groups E and F

  • 1 x 1600 at THRESHOLD (1:00 rest)

  • 2 x 600 at INtERVAL (2:30 rest)

  • 1 x 1600 at THRESHOLD

Tuesday Nov 25 - 6:30 PM at Tufts

With Thanksgiving in 2 days we will keep it light.

Groups A, B

  • 1 x 1600 at THRESHOLD (400 m recovery jog)

  • 1 x 800 at INTERVAL (400 recovery)

  • 1 x 400 at REPEAT (400 recovery)

  • 2 x 200 at REPEAT (200 recovery)

Groups C, D,

  • 1 x 1600 at THRESHOLD (400 m recovery jog)

  • 1 x 800 at INTERVAL (400 recovery)

  • 4 x 200 at REPEAT (200 recovery)

Groups E, F

  • 1 x 1600 at THRESHOLD (400 m recovery jog)

  • 1 x 600 at INTERVAL (200 recovery + 1:00 rest)

  • 4 x 200 at REPEAT (200 recovery)

Tuesday December 2nd - 6:30 PM

The “Deek” workout. Mostly because I want you all continually moving for this workout

Tuesday December 9th - No workout.

I recommend a run on the road where you do a couple 2 to 3 miles nice and easy and run 20-24 minutes at or near your THRESHOLD continuously, with no break. If you don’t have a GPS watch to tell you what that pace is, do this by feel

Tuesday December 16. No workout

What do I recommend? Hills. Which hills? Take your pick. Just get in a few easy miles and then get in at least 2 miles worth of hard climbing. Short hills, long hills? Packard, Eastern Ave, Summit Ave in Brighton, There are a million choice. Try not to structure this one too much. Just go attack some hills and let the pace fall where it falls.

Tuesday Decdember 23 - No Workout

What do I recommend? No workout!

Tuesday December 30 - No Workout

Tuesday Jan 6 - 7:30 PM at MIT — TBD