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 Nov 6 - 8:30 PM - MIT Track

Groups A, B: Two sets of the following:

  • 1 x 1600 at THRESHOLD (1:00 rest)

  • 2 x 800 at INTERVAL (2:00 rest)

Groups C, D: As the A,B workout except take 2:30 rest after the 800s

Groups E, F: As the A, B workout except run 600s in place of the 800s


Tuesday Nov 13 - 8:30 PM - MIT Track

Groups A, B:

  • 1 x 1600 at THRESHOLD (1:00 rest)

  • 3 x 1000 at INTERVAL (2:30 rest)

  • 1 x 1600 at THRESHOLD

Groups C, D:

  • 1 x 1600 at THRESHOLD (1:00 rest)

  • 3 x 800 at INTERVAL (2:30 rest)

  • 1 x 1600 at THRESHOLD

Groups E, F:

  • 1 x 1600 at THRESHOLD (1:00 rest)

  • 4 x 600 at INTERVAL (2:30 rest)

  • 1 x 1600 at INTERVAL


Tuesday Nov 20 - 8:30 PM - MIT Track

All Groups Start with 1 x 1600 at THRESHOLD with 1:00 rest. Then… you will all do different sets of reps at REPEAT.

  • Groups A, B: 4 x 400, 4 x 200 (all at REPEAT with equal distance jog recovery)

  • Groups C, D: 2 x 400, 6 x 200 (all at REPEAT with equal distance jog recovery)

  • Groups E, F: 7 x 200 (all at REPEAT with equal distance jog recovery)


Tuesday Nov 27 - 8:30 PM - MIT Track

Step Down sets to get you all ready for Mill Cities this weekend:

Groups A, B: Two sets of the following:

  • 1 x 1600 at THRESHOLD (200 jog)

  • 1 x 800 at INT (400 jog)

  • 1 x 200 at REP (200 jog)

Groups C, D: Two sets of the following:

  • 1 x 1600 at THRESHOLD (200 jog)

  • 1 x 600 at INT (400 jog)

  • 2 x 200 at REP (200 jog)

Groups E, F: Two sets of the following:

  • 1 x 1600 at THRESHOLD (200 jog)

  • 1 x 600 at INT (400 jog)

  • 1 x 200 at REP (200 jog)


Tuesday Dec 4 - 8:30 PM - MIT Track

  • 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 Dec 11 - 8:30 PM - MIT Track

This week we will give you your choice of workouts:

”Distance Track”: Cruise Intervals
1600s at THRESHOLD with 1 minute rests. The number you do depends upon your currently weekly mileage:

  • 0-39 mpw: 3

  • 40-59 mpw: 4

  • 60+ mpw: 5

“Speed Track”

Groups A, B - 3 sets of

  • 1 x 800 at INT (1:00 rest)

  • 1 x 600 at INT (1:00 rest)

  • 1 x 200 at REP (2 lap easy jog recovery)

Groups C, D - 3 sets of:

  • 1 x 800 at INT (1:30 rest)

  • 1 x 400 at INT (1:00 rest)

  • 1 x 200 at REP (1 lap easy jog after the first, 2 lap easy jog between sets)

Groups E, F - 3 sets of

  • 1 x 600 at INT (1:00 rest)

  • 1 x 400 at INT (1:00 rest)

  • 1 x 200 at REP (1 lap easy jog after the first, 2 lap easy jog after the second)