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.

During the spring, summer, and fall we meet at the Tufts outdoor track (the “Ellis Oval”) on Tuesday evenings. During the winter we meet at the MIT track on Wednesday evenings. 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

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 May 7 - 7:00 PM at Tufts

Groups A, B, C

1 x 1600 at THRESHOLD - 1 lap jog
4 x 800 at INTERVAL - 1 lap jog (extra 1:00 rest after the 4th)
2 x 200 at REPEAT - 200 jog

Groups D, E, F

1 x 1600 at THRESHOLD - 1 lap jog
4 x 600 at INTERVAL - 1 lap jog (extra 1:00 rest after the 4th)
2 x 200 at REPEAT - 200 jog

Tuesday May 14 - 7:00 PM at Tufts

Deek Session

This is one continuous 4800 meter run on the track (or 5400 or even 6000 if you feel up to it). The pace alternates between 5k Race Pace (for 400 meters) and "float" pace (for 200 meters". "Float" pace is normal training pace. It is *not* a warmup jog. It is not even a recovery jog. Just go from hard into what you would normally do for an average 10 mile training run. Then go right back into hard.

It is easy to lose track during this workout so think of this as:

8 sets of (400 hard, 200 float). That is 4800 meters total

Anyone running over 50 miles per week, make it 9 sets (5400 meters total)

Anyone running over 60 miles per week, make it 10 sets (6000 meters total

Tuesday, May 21 - 7:00 PM at Tufts

Groups A, B:

· 1 x 800 at INTERVAL (1:00 rest)

· 4 x 200 at REPEAT (1:00 rest)

· Extra minute rest between sets

Groups C, D:

· 1 x 800 at INTERVAL (1:00 rest)

· 3 x 200 at REPEAT (1:00 rest)

· Extra minute rest between sets

Groups E, F:

· 1 x 600 at INTERVAL (1:00 rest)

· 3 x 200 at REPEAT (1:00 rest)

· Extra minute rest between sets

Tuesday May 28 - 7:00 PM at Tufts

Frank Horwill Miler's Workout

Frank Horwill was the founder of the British Milers Club and one of the most renowned middle-distance coaches in England. He was also the creator of what is know as the "Five Pace Training Theory", a system used by several Olympic gold medalists

Obviously this workout is not something that really fits into the Daniels philosophy. Furthermore, this workout would normally be a part of a comprehensive, long-term middle-distance training plan which we obviously cannot do for the club. However I feel this is a good changeoup for us so I have attempted to adapt it to suit our purposes

This workout is very tough in that we run REPEAT pace for longer distances than we normally do and that our rests are much shorter than normal. However the volume is quite low and you get a big rests between sets

This is not a workout in which you need to worry too much about hitting the paces right on Maybe you’ll hold REPEAT, maybe you won’t. The point here is try to hit the paces without breaking down.

All Groups: 1 x 800 at THRESHOLD with a 400 meter jog. Then 2 sets of the following

· 1 x 400 at REPEAT (0:30 rest)

· 1 x 800 at REPEAT (1:00 rest)

· 1 x 400 at REPEAT (5:00 rest)

Groups C, D:

· 1 x 400 at REPEAT (0:30 rest)

· 1 x 600 at REPEAT (1:00 rest)

· 1 x 200 at REPEAT (5:00 rest)

Groups E, F

· 2 x 200 at REPEAT (0:30 rest)

· 1 x 400 at REPEAT (1:00 rest)

· 1 x 200 at REPEAT (5:00 rest)

Tuesday June 4 - 7:00 PM at Tufts

Anyone running the 26 x 1 mile relay
1 x 1600 at THRESHOLD (1:00 rest)
2 sets of 4 x 200 at REPEAT with an easy 200 jog after each. Take an extra 1:00 rest between sets

Everyone else: Cruise Intervals

Tuesday June 11 - 7:00 PM at Tufts

Packard Ave Hills

Tuesday June 18 - 7:00 PM at Tufts