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 Spring/Summer/Fall, SRR Track Practices will be held at the Tufts Outdoor Track - Ellis Oval/Zimman Field at 7:00 PM.

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


Tuesday September 11 - 6:30 PM - Tufts Outdoor Track

One Big Step-down set

Groups A & B

  • 1 x 1600 at THRESHOLD (1:00 rest)

  • 3 x 1000 at INTERVAL (2:30 rest)

  • 4 x 200 at REP (200 jog recovery)

Groups C & D

  • 1 x 1600 at THRESHOLD (1:00 rest)

  • 3 x 800 at INTERVAL (2:30 rest)

  • 4 x 200 at REP (200 jog recovery)

Groups E & F

  • 1 x 1600 at THRESHOLD (1:00 rest)

  • 3 x 600 at INTERVAL(2:00 rest)

  • 4 x 200 at REP (200 jog recovery)

*** Races This Week ***

  • Downtown 5k (USATF Grand Prix Race)


Tuesday September 18 - 6:30 PM at Tufts Outdoor Track

Tatyana Podznyakova Workout

This is one continuous run on the track. It will be either 4800, 6400, or 8000 meters, depending upon your current, weekly mileage. 

During this run, you will alternate the pace every 800 meters back-and-forth between THRESHOLD pace and MARATHON pace. For those running an upcoming marathon, I would suggest you use your *goal* marathon pace, rather than what the chart says. For anyone else, well... the chart does have a pace you can used (based upon your current VDOT). However you may also, as a rule of thumb, just use a 15-second difference per 800

I recommend starting out at THRESHOLD but it's up to you

• Those running less than 45 miles per week: Do 4800 meters (i.e. 6 x 800)
• Those running over 45 miles per week: Do 6400 meters (i.e. 8 x 800)

If you are running a lot more than 45 miles per week, feel free to make that 8000 meters (i.e. 10 x 800) but it's up to you.  

*** Races This Week ***


Tuesday September 25 - 6:30 PM at Tufts Outdoor Track

All Groups: 

  • 1 x 1600 at THRESHOLD (1:00 rest)

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

*** Races This Week ***

 Lone Gull 10K


Tuesday, October 2 - 6:30 PM at Tufts Outdoor Track

All Groups: Lou Ristaino Workout

Anyone not running a marathon this coming weekend:  After the above, do an easy 800 meter jog on the outside of the track, then do

  • Groups A, B: 2 x 800 at INTERVAL (400 meter jog recovery)

  • Groups C, D: 1 x 800 at INTERVAL (400 meter jog), then 1 x 600 at INTERVAL

  • Groups E, F: 2 x 600 at INTERVAL (400 meter jog)