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, and most of fall, All Track sessions will be held on the Tufts Ellis Oval Outdoor track.

Pace chart is located Here.


Tuesday May 7 - 7:00 PM - Tufts Outdoor Track.

This week we’ll keep it simple, short and gentle. But the Spring and early-Summer focus will be on shorter reps at faster paces. Expect to see a lot of INTERVAL and THESHOLD-based workAll Groups: 2 sets of the following

1 x 1600 at THRESHOLD (1:00 rest)

1 x 800 at INTERVAL (400 jog recovery


Tuesday May 14 - 7:00 PM - Tufts Outdoor Track

Groups A, B:

  • 1 x 1600 at THRESHOLD (1:00 rest)

  • 2 x 800 at INTERVAL (2:00 rest)

  • 2 x 400 at REPEAT (400 easy jog)

  • 2 x 200 at REPEAT (200 easy jog)

Groups C, D

  • 1 x 1600 at THRESHOLD (1:00 rest)

  • 2 x 800 at INTERVAL (2:30 rest)

  • 4 x 200 at REPEAT (200 easy jog)

Groups E, F:

  • 1 x 1600 at THRESHOLD (1:00 rest)

  • 2 x 600 at INTERVAL (2:00 rest)

  • 5 x 200 at REPEAT (200 easy jog)

Races This Weekend:

  • Westfield 5k - USATFNE Road Grand Prix

  • Esplanade 5k - SRR Grand Prix


Tuesday May 21 - 7:00 PM - Tufts Outdoor Track

1 x 800 at THRESHOLD

Groups A, B: 8 x 400 at REPEAT (400 jog recovery - but make that an 800 jog between #4 and #5)

Groups C, D: 4 x 400 at REPEAT (400 jog but an 800 after #4). Then 6 x 200 at REPEAT (200 jog).

Groups E, F: 10 x 200 at REPEAT (200 jog, but make that a 600 jog after #5


Tuesday May 28 - 7:00 PM - Tufts Outdoor Track

Groups A, B: 6 x 800 at INTERVAL with 2:00 rests. Anyone running over 50 mpw, make it 8 x 800 but with an extra minute’s rest after #4

Groups C, D: 6 x 800 at INTERVAL with 2:30 rests. Anyone running over 50 mps, make it 7 x 800 with an extra minute’s rest after #4

Groups E, F: Just as groups A, B except your distance is 600 not 800


Tuesday June 4 - 7:00 PM Tufts Outdoor Track

Frank Horwill Miler’s Workout

The volume of this workout is quite low but the intensity is high and the rests are a lot shorter than normal. So be sure to get in a good warmup for this workout with some strides

All Groups start off with 1 x 800 at THRESHOLD with a 1 lap jog. Then everyone does 2 sets of one of the following (according to their groups) with a 5 minute rest between sets.

Groups A, B

  • 1 x 400 at REPEAT (30 seconds rest)

  • 1 x 600 at REPEAT (60 seconds rest)

  • 1 x 400 at REPEAT

Groups C, D

  • 1 x 400 at REPEAT (30 seconds rest)

  • 1 x 400 at REPEAT (60 seconds rest)

  • 1 x 200 at REPEAT

Groups E, F

  • 1 x 200 at REPEAT (30 seconds rest)

  • 1 x 400 at REPEAT (60 seconds rest)

  • 1 x 200 at REPEAT


Tuesday June 11 - 7:00 PM Tufts Outdoor Track

Track PR Night - Mile Time trial and pacing

Please try to be at track, warmed up (mostly) and ready for the announcements no later than 7:00. We really need to start on time this week.

The time trials will be run in 3 waves. Each wave will contain 2 to 4 different target time groups, stagger started for the first curve. Below is the list of groups with runners first and then pacers in italics and parentheses.

  • Wave 1: 7:15 PM

    • 5:20 group : Masse (Cullinan)

    • 5:30 group: Caffrey, Spaulding, Mueller (O’Leary)

    • 5:45 group Bree. (Teich)

  • Wave 2: 7:25 PM

    • 4:59 group: Burleigh, Condon, Dunn, Contois, Lipinski, Luckow (Haneberg, Harris)

    • 6:30-6:40 group: DeDeo, Cullinan, Cooney (Down, Teich)

  • Wave 3: 7:35 PM

    • 4:40 group: Klucznik, Anderson, Stadnicki, Vadenais (Haneberg, Cullinan)

    • 5:59 group: Morin (Smith)

    • 7:30 group: DeMayo (Lawson)

    • 8:59 group: Grandberg (none by request)

General instructions: 

  • Please try very hard to be at track by 7:00 PM, not later.  It really matters this week.  Warming up for a mile is very time dependent so our first wave starts right at 7:15

  • I strongly recommend doing some pickups on the straight late in your warmup.  Don’t just jog easily and then expect to race a mile

  • Remember, we are running a mile, not a 1600 as we normally do a track.  A mile is 9 meters longer than a 1600 – roughly 2 to 3 seconds longer. 

Pacers:

  • Although it would be great if you can pace your people for the entire mile, whatever you can do is great.  The first 3 laps are the critical ones.  With a lap to go, everybody is pretty much all-out anyway.

  • When you are starting to tire or just ready to stop pacing, let the people in your group know you are going to do so.  Then please pull off gracefully.  Please either jump off the inside of the track or please pull out to the outside as long as nobody is coming up behind you.

  • Please try to make sure – long before your heat begins -- that you know the people you are pacing by sight and they know you.  We’ll try to introduce people at announcements to make that easier.

  • You might find it useful to “calibrate”.  I find it often takes me a rep or two at track practices before I know what my desired pace feels like.  So my plan is to do something like 2 x 200 at aiming right for my target pace, maybe 10 minutes before my heat starts.  Just so I don’t jump off like a jackrabbit.

  • Since we are running 4 laps + 9 meters (to get a full mile), don’t forget about the slight difference in your splits.   You’ll need to run the first 1600 of your 1609 meters about 2-3 seconds faster than your normally would at track.  It’s less than a second per lap but it can make a difference.

Runners: 

  • Do not wait until your heat starts to know your pacers by sight.   We will try to introduce people at the announcements.

  • Trust your pacers. Talk to each other if things are too slow or too fast

  • Remember the goal of this exercise:  I realize we are calling this “PR” night be it’s also meant to be a learning experience.  You are trying to find out how your goal pace mile feels and trying to get your body used to racing that pace.  So if the pace you choose ends up being too fast (or too slow, for that matter), that’s OK as long as you learn from it.  

  • Also remember that the first mile you race in a season is usually a shock to the system;  It almost always feels a lot worse than the second.  So if you blow up after the halfway mark, that doesn’t necessarily mean your goal is unreasonable.   Just hold it together as best you can

For those of you not too familiar with racing the mile:  Let me project my limited experience:  In my opinion, it’s all about lap #3.  Lap 3 is the one that makes or breaks you.  You finish lap 2 and you’re really starting to feel tired but the finish seems so far away.  The mental energy requirement is highest there. 

What happens to most milers is that they run 2 good laps, then a disappointingly-slow lap #3, and then pick it up for the last lap.  Try not to do that.   Decide ahead of time that if you are going to “blow up” it will happen on lap #4 instead of lap #3.  Right from the start, try to psyche yourself up for a big lap #3.   Prepare to push that lap harder than the others and then to just hang on for lap #4.   It can be a hard plan to follow but if you manage it, I think you’ll find you have a lot more energy for that last lap than you expected. 


Tuesday June 18 - 7:00 PM - Tufts Outdoor Track

Packard Ave Hills
We meet at the track but will jog over to Packard Ave (behind Tufts) for some hill repeats

Those running less than 40 miles per week: 2 sets of the following:

  • 2 x half hill

  • 2 x full hill

Those running 40-60 mpw. 2 sets of

  • 1 x half hill

  • 3 x full hill

Those running over 60 mpw: 2 sets of

  • 1 x half hill

  • 4 x full hill


Tuesday June 25 - 7:00 PM - Tufts Outdoor Track

All Groups: The “Deek” Workout

This workout is one continuous run on the track. Think of it as a 5k Pace session. You alternate the pace between your 5k race pace (for a full lap) and “float” pace (for half a lap).

”Float” pace is the pace of your normal, easy training runs. Not a warmup jog pace. Normal training run pace. But it should certainly feel like recovery compared to 5k race pace.

The total distance you will run is based upon your weekly mileage If you are running less than 45 miles per week, do 4800 meters continuous. This will add up to 8 sets of 400 hard, 200 easy. If you are running more than 45 miles per week, run 6000 meters. That will be 10 sets.


Tuesday July 2 - 7:00 PM - Tufts Outdoor Track

Late Change: All Interval work tonight

  • Group A: 5 x 1000 at INTERVAL, 2:30 rest

  • Group B: 6 x 800 at INTERVAL, 2:00 rest

  • Group C: 6 x 800 at INTERVAL, 2:15 rest

  • Group D: 6 x 800 at INTERVAL, 2:30 rest

  • Group E: 6 x 600 at INTERVAL, 2:00 rest

  • Group F: 6 x 600 at INTERVAL 2:30 rest


Tuesday July 9 - 7:00 PM - Tufts Outdoor Track

Step-Down Sets. Everyone will do at least 2 sets. If you are not resting up a race and are regularly doing 45 or more miles per week, perhaps looking for a little more, make it 3 sets

Groups A, B - a set is as follows

  • 1 x 1600 at LT - directly into a 200 meter jog (stay in lane 1)

  • 1 x 800 at INT - directly into a 200 meter jog (stay in lane 1)

  • 1 x 200 at REP (2:30 rest)

Groups C, D - a set is as for A, B except your rest between sets is 3:00

Groups E, F - a set is as for A, B except your middle rep (at INT) is a 600, not an 800


Tuesday July 16 - 7:00 PM - Tufts Outdoor Track

Packard Ave Hills - as per June 18


Tuesday July 23 - 7:00 PM - Tufts Outdoor Track

All Groups: I had initially scheduled Cruise intervals for tonight but I think, given the warm weather I should have aimed for something with a little less volume. So I’ve changed it to this:

3 x 1 mile hard with 3:00 rest

By “hard”, I’m talking 5k race pace or faster. Although “faster” is good, I suggest staying near 5k race pace on the first one and saving the “faster” part for later.

During the 3:00 rest you may stand around or jog but I recommend at least jogging a little. That’s fairly long


Tuesday July 30 - 7:00 PM - Tufts Outdoor Track

There will be an SRR Track workout tonight, though I will not be there. The official track workout for tonight is the “Deek” Workout as we did on June 25.

This workout is one continuous run on the track. Think of it as a 5k Pace session. You alternate the pace between your 5k race pace (for a full lap) and “float” pace (for half a lap).

”Float” pace is the pace of your normal, easy training runs. Not a warmup jog pace. Normal training run pace. But it should certainly feel like recovery compared to 5k race pace.

The total distance you will run is based upon your weekly mileage If you are running less than 45 miles per week, do 4800 meters continuous. This will add up to 8 sets of 400 hard, 200 easy. If you are running more than 45 miles per week, run 6000 meters. That will be 10 sets.

Instead, however, I encourage you to do the unofficial, alternate workout if at all possible: Head up to Newburyport to run the Yankee Homecoming 10 Miler. This race has long been a club tradition. It’s difficult to make this race, of course, as it starts at 6:00 PM and you have to beat the rush-hour traffic all the way up to Newburyport. But there is a reason this thing is in its 60th year: It’s a great race. Fast course and the whole city comes out for it.


Tuesday August 6 - 7:00 PM - Meet at Arlington Center

Eastern Ave Hills

We do NOT meet at the Tufts Track this weekend. Instead we meet in Arlington Center, at the Russell Common Municipal Parking lot, 78-92 Chestnut Street. At 7:00 sharp we will have brief announcements and then jog over from there approximately 1 mile down Route 60 to Eastern Avenue (next to Route 2) where we will do some serious hill repeats.

Each rep of Eastern Avenue is about 1 miles of solid climbing with some steep grades. Recovery is the 1 mile jog back down. I recommend that everyone do 2 to 4 reps depending upon your current fitness and weekly mileage. I will leave it completely up to you how many you do.

Races This Weekend:

  • Bridge of Flowers 8k (USATFNE Road Grand Prix race) - Aug 10, Shelburne Falls MA


Tuesday August 13 - 7:00 PM: Tufts Outdoor Track

  • Group A - 6 x 800 at INTERVAL with 2:00 rest

  • Group B - 6 x 800 at INTERVAL with 2:30 rest

  • Group C - 6 x 800 at INTERVAL with 2:30 rest

  • Group D - 6 x 800 at INTERVAL with 3:00 rest

  • Group E - 6 x 800 at INTERVAL with 3:00 rest

  • Group F - 6 x 600 at INTERVAL with 2:00 rest


Tuesday August 20 - 6:30 PM - Meet in Arlington Center

We do NOT meet at the Tufts Track this weekend. Instead we meet in Arlington Center, at the Russell Common Municipal Parking lot, 78-92 Chestnut Street. At 6:30 PM sharp we will have brief announcements and then jog about 1/2 mile to the Bike Path next to the Arlington HS Track

From there everyone will do 2 reps on the bike path, one out, one back. You have your choice of which kind of rep to do. Do one of the following

  • 2 x 2 miles at THRESHOLD with a 2 minute rest in between

  • 2 x 3 miles at Marathon Pace with a 3 minute rest

  • 2 x 4 miles at Marathon Pace with a 3 minute rest

Afterwards, if you are interested, we will head over to the Blue Ribbon Barbecue at 908 Mass Ave Arlington for some food. They do have Vegetarian fare.


Tuesday, August 27 - 6:30 PM at Tufts Outdoor Track

All Groups: Cruise Intervals;

This is a workout mostly aimed at you Fall marathoners, though everyone can benefit from it. Everyone does N x 1600 at THRESHOLD intensity with 1:00 rests. The number you do depends upon your weekly mileage. However what I am suggesting here are recommended minimums. As long as you aim for the proper pace and don’t try to race these, you should feel free to add on and do more. The aim here is to maximize the amount of time spent in the THRESHOLD zone.

Recommended # of reps based on current weekly mileage:

  • 0 - 40 mpw: 4

  • 41-50 mpw: 5

  • 51-60 mpw: 6

  • 60+ mpw: 7


Tuesday, Sep 3 - 6:30 PM at Tufts

Your choice of workouts. Either reps at INTERVAL or another “Deek” workout

“Reps at Interval”

  • Group A: 5 x 1000 at INT with 2:30 rest

  • Group B: 5 x 1000 at INT with 3:00 rest

  • Group C - 6 x 800 at INTERVAL with 2:30 rest

  • Group D - 6 x 800 at INTERVAL with 3:00 rest

  • Group E - 6 x 800 at INTERVAL with 3:00 rest

  • Group F - 6 x 600 at INTERVAL with 2:00 rest

The “Deek” Workout

This workout is one continuous run on the track. Think of it as a 5k Pace session. You alternate the pace between your 5k race pace (for a full lap) and “float” pace (for half a lap).

”Float” pace is the pace of your normal, easy training runs. Not a warmup jog pace. Normal training run pace. But it should certainly feel like recovery compared to 5k race pace.

The total distance you will run is based upon your weekly mileage If you are running less than 45 miles per week, do 4800 meters continuous. This will add up to 8 sets of 400 hard, 200 easy. If you are running more than 45 miles per week, run 6000 meters. That will be 10 sets.


Sep 10 - 6:30 PM at Tufts

Tonight you again have a choice. You may either do another “Cruise Interval” workout like August 27 or you may try, “The Michigan”.

The Michigan workout is very tough. It is one very long, continuous run and I do not recommend you do it unless you are getting in some good, solid mileage and are not fighting off injury

First you need to decide on two different paces you’ll need for this workout. The “Fast” pace and the “Medium” pace. Ideally, the “fast” pace is your INTERVAL pace. Alternately think of it as roughly 15-25 seconds slower than you could race a mile right now. It might not be exactly there but that’s close

Your “Medium” pace is roughly 1 minute per mile slower than whatever your “Fast” pace. Alternately think of it as somewhere around your current marathon race pace.

The Full workout consists of 4 hard segments at on the track, interspersed with a “Medium block”.

  1. Fast-pace mile on the track

  2. Medium mile (on the roads)

  3. Fast-pace 1200 meters on the track

  4. Medium mile on the roads

  5. Fast-pace 800 meters on the track

  6. Medium-pace mile on the roads

  7. All-out 400 meters on the track

In between each fast-pace segment and each medium mile on the roads, you will get to jog, as easily as you want from the track out to to College Ave or from College Ave back to the track.

The Medium-pace Mile on the roads starts right at the College-Ave entrance to the Tufts Parking lot. The entire route consists of all right-turns. You run down College Ave to PowderHouse Circle. Then down PowderHouse Boulevard to Packard Ave. Then up Packard to Talbot (your first right), down Talbot back to College Ave and then back to the motor entrance.


Sep 17 - 6:30 PM

Step Down Sets

Everyone will do 2 sets. A set depends upon your group

Groups A, B, C

  • 1 x 1600 at THRESHOLD (200 jog)

  • 1 x 800 at INTERVAL (400 jog)

  • 1 x 200 at REPEAT (2:00 rest)

Groups C, D, E

  • 1 x 1600 at THRESHOLDS (2:00 jog)

  • 1 x 600 at INTERVAL (400 jog)

  • 1 x 200 at REPEAT (2:00 rest)


Sep 24 - 6:30PM

Tatyana Podznyakova Workout

This is one of my favorite workouts. It is difficult more for the concentration that it requires than for how physically taxing it is. It is good for everyone but perfect for anyone aiming for a fall marathon

This is a single, continuous run on the track. You should mentally break it down into 800s because you will be alternating the pace every 800 meters between your MARATHON pace (MP) and your THRESHOLD pace. Start off at your THRESHOLD pace. The total distance you will run depends upon your weekly mileage. If you are feeling good, feel free to exceed these recommendations but fall Marathoners, I hope you are trying to push your weekly mileage limits right now...

  • 0 - 45 miles per week: 4800 meters (6 x 800)

  • 46-60 miles per week: 6400 meters (8 x 800)

  • 61+ miles per week: 8000 meters (10 x 800)

If you find yourself unable to hit THRESHOLD pace before the workout is over, you may either stop the workout altogether (recommended) or try to run all the remaining 800s at MARATHON pace

The key to this workout is to truly alternate your pace and to pay attention to it. Please do not turn this into just one single-paced run. You are trying to teach your body to recover at marathon pace. You'll want a good watch that you can hit every 800 to see the laps.

For marathon pace I am generally talking about your goal marathon pace -- not necessarily what you have done or even what Daniels says you should be able to do. If your goal is realistic, you should be able to hit this. If you do not have a goal pace and don't know what your marathon pace should be, it is generally somewhere from 15 to 20 second slower (per 8900) than your threshold pace. For those in interval groups A and B, the gap is more like 15 seconds rather than 20.



Oct 1

Step Down Miles

This week you will be running progressively faster 1600s with progressively longer rests. Start out at THRESHOLD pace for the first 1600 with 1:00 rest. Then run each successive 1600 ten seconds faster than the previous one with an extra 30 seconds rest. So the progression will be something like this

  1. 1600 at THRESHOLD, 1:00 rest

  2. 1600 at THRESHOLD-10, 1:30 rest

  3. 1600 at THRESHOLD-20, 2:00 rest

  4. etc.

Continue until you are either unable to hit the desired time. For most of you, this will probably be the 3rd or 4th 1600. If you start a 1600 and are unable to the the time, finish it as best you can and then you are done. Try to do at least 3


Oct 8

Everyone: Lou Ristaino Workout: 4800 Meters continuous, starting off at Marathon pace for the first 800 and running each successive 800 four seconds faster than the previous.

Anyone NOT running a marathon this coming weekend: After the 4800, walk a lap in the outer lane. Then do

Groups A-C: 2 x 800 at INTERVAL with a lap jog

Groups D-F: 2 x 600 at INTERVAL with a lap jog