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 winter, All indoor practices will be held at the MIT Zesiger Center Indoor Track at 8:30 PM

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


Tuesday Jan 8 - 8:30 PM - MIT Track

Something simple to get us all back into the swing of things. Cruise Intervals. 1600s at THRESHOLD with 1:00 rests. You may optionally choose to “double up” in any combination you want, by which I mean you can turn two of those 1600s into a 1 x 3200 and then take a 2:00 rest before the next one. Just keep the total workout distance the same

  • 0-39 mpw: 3

  • 40-59 mpw: 4

  • 60+ mpw: 5


Tuesday Jan 15- 8:30 PM - MIT Track

Tonight we are running all INTERVAL pace. We will come back to this workout a couple of times this winter, only with less rest…

  • A: 5 x 1000 at INT (2:30 rest)

  • B: 3 x 1000 at INT (3:00 rest), 2 x 800 at INT (2:30 rest)

  • C: 6 x 800 at INT (2:30 rest)

  • D: 6 x 800 at INT (3:00 rest)

  • E: 6 x 800 at INT: (3:00 rest)

  • F: 6 x 600 at INT (2:30 rest)


Tuesday Jan 22 - 8:30 PM - MIT Track

Gear Changer Workout

Everyone does 1600s at THRESHOLD with long rests (2:30). The reason for the long rests is that halfway into each of your 1600s, you will pick up the pace dramatically to REPEAT pace for 1, 1.5 or 2 full laps (depending upon your group). Then you will return to THRESHOLD pace for the rest of the rep

  • Groups A, B: You will pick up the pace to for two laps (laps 5 and 6)

  • Groups C, D: You will pick up the pace for 1.5 laps

  • Groups E, F: You will pick up the pace for 1 lap

The number of these to do depends upon your weekly mileage

  • 0 - 39 mpw: 3

  • 40-59 mpw: 4

  • 60+ mpw: 5

(If it suits your training plans better right now you may alternately do this workout as a straight-up cruise interval workout. In that case you would stay at THRESHOLD for the entire rep and take only 1 minute rests.)


Tuesday Jan 29 - 8:30 PM - MIT Track

5K Race Pace Workout. You may do this in one of two ways

4 x 1200 at 5k Race Pace with 1:00 rest
OR
3 x 1600 at 5k Race Pace with 1:30 rest

If you are doing solid weekly mileage (say, over 50 per week) consider adding an extra 1200 or 1600 to the total volume.


Tuesday Feb 5 - 8:30 PM - MIT Track

Inverse ladder — do a 1 lap jog recovery between all reps

Groups A, B

  • 1600 at THRESHOLD

  • 800 at INTERVAL

  • 2 x 400 at REPEAT

  • 800 at INTERVAL

  • 1600 at THRESHOLD

Groups C, D

  • 1600 at THRESHOLD

  • 800 at INTERVAL

  • 2 x 200 at REPEAT

  • 800 at INTERVAL

  • 1600 at THRESHOLD

Groups E, F

  • 1600 at THRESHOLD

  • 600 at INTERVAL

  • 2 x 200 at REPEAT

  • 600 at INTERVAL

  • 1600 at THRESHOLD


Tuesday Feb 12 - 8:30 PM - MIT Track


Tonight we are running all INTERVAL pace, as we did 1 month earlier only with slightly less rest

  • A: 5 x 1000 at INT (2:15 rest)

  • B: 3 x 1000 at INT (2:45 rest), 2 x 800 at INT (2:15 rest)

  • C: 6 x 800 at INT (2:15 rest)

  • D: 6 x 800 at INT (2:45 rest)

  • E: 6 x 800 at INT: (2:45 rest)

  • F: 6 x 600 at INT (2:15 rest)

(Anyone running the Martha’s Vineyard 20 Miler this weekend, cut out 2 reps and replace with 2 x 200 at REPEAT with a 1 lap jog recovery). And yes, Group B people, you can cut out 1000s if you really want to.)


Tuesday, Feb 19- 8:30 PM

Tonight we will hit all of our paces

Groups A, B:

  • 1 x 1600 at THRESHOLD (200 jog)

  • 3 x 800 at INTERVAL (400 jog)

  • 2 x 400 at REPEAT (400 jog)

Groups C, D:

  • 1 x 1600 at THRESHOLD (200 jog)

  • 2 x 800 at INTERVAL (400 jog)

  • 2 x 600 at INTERVAL (200 jog)

  • 2 x 200 at REPEAT

Groups E, F:

  • 1 x 1600 at THRESHOLD (200 jog)

  • 4 x 600 at INTERVAL (400 jog)

  • 3 x 200 at REPEAT (200 jog)


Tuesday, Feb 26 - 8:30 PM

Cruise Intervals. Volume TBD


Tuesday, Mar 5 - 8:30 PM


Tuesday Mar 12 - 8:30PM
Step Down Set (one set only)

Everyone will do

  • 1 x 1600 at THRESHOLD with a 1:00 rest

  • 2 x “Something” at INTERVAL pace depending upon your interval group (see below)***

  • 2 x 200 at REPEAT with a 1 lap jog recovery

*** The “Something” you do at INTERVAL pace is as follows:

  • Groups A, B: 2 x 800 at INTERVAL (2:00 rest)

  • Groups C, D: 2 x 800 at INTERVAL (2:30 rest)

  • Groups E, F: 2 x 600 at INTERVAL (2:00 rest)

Anyone who is not running New Bedford this weekend, do as above but instead of doing 2 reps at INTERVAL, do 4.


Tuesday Mar 19 - 8:30 PM