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.

Jan - Feb 2026:

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 March 10 - 7:30 PM at MIT

Deek Session

This is a 5K Pace Session. There is no “rest” merely active recovery. You will spend the entire workout in lane 1, unless you are passing others, regardless of the pace you run.

In this workout, you will alternate between running at your 5K race pace (for 400 meters) and a “float” pace for 200 meters.

The total minimum distance for the workout is 4800 meters but it is easier to think of this in terms of “blocks”. A block is 600 meters (3 laps), 2 laps at 5k race and one lap at “float pace. So this is 8 blocks.

If you are doing solid weekly mileage and feel this is not challenging enough, feel free to add 1 or 2 blocks to the total distace.

Tuesday March 17 - 7:30 PM at MIT

Cruise Intervals

Tuesday March 24 7:30 PM at MIT

Tuesday March 31 at MIT.
TBD: If we have secured an outdoor venue by this date it will be a mix of INTERVAL and THRESHOLD. If not it will be the Tatyana Podzyakova workout