SRR Track

You must be an 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.

Aug - November 2026
Currently we are holding our outdoor workouts at the Hormel Stadium track in Medford. As soon as Tufts finishes resurfacing their outdoor track, we plan to return there. We will stay outdoors at least into November. How long we go depends on the weather.

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. If you do not have a 5K race time, but have some other race times, there are alternate ways to determine your paces. more on that below.

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)

SRR Track Tuesday - Oct 6 - 6:30 PM at Hormel

Anyone Running a Marathon this weekend: Do the “Lou”
The “Lou” is, in my opinion, the perfect pre-marathon workout. It is a single continuous run of 4800 meters. You start off at your goal marathon pace for 800. Then you run each successive 800 four seconds faster than the previous one. By the last mile, you should be working for it.

Anyone NOT running a marathon this fall

Do the Lou and then take a 3 minute rest. Then 2 x 800 or 2 x 600 at your INTERVAL pace. I will leave it up to you whether you do 800s or 600s.

Anyone running a marathon in future weeks: Cruise Intervals

Tuesday Oct 13 - 6:30 PM at Hormel


Anyone running a marathon this coming weekend: Do the “Lou” as per Oct 6

Everyone else will be doing 6 reps at INTERVAL. Do a 7th if you feel like it

  • Group A: 6 x 800, 2:00 rest.

  • Group B & C: 6 x 800, 2:30 rest

  • Group D: 6 x 600, 2:00 rest

  • Group E & F: 6 x 600, 2:30 rest

Tuesday Oct 20 - 6:30 PM at Hormel

Deek Workout

Tuesday, Oct 27 - 6:30 PM at Hormel

Cruise Intervals

Tuesday Nov 3 - 6:30 PM at Hormel

Tuesday Nov 10 - 6:30 PM at Hormel

Tuesday Nov 17 - 6:30 PM at Hormel

Groups A, B

  • 1 x 1600 at THRESHOLD (400 m recovery jog)

  • 1 x 800 at INTERVAL (400 recovery)

  • 1 x 400 at REPEAT (400 recovery)

  • 2 x 200 at REPEAT (200 recovery)

 

Groups C, D,

  • 1 x 1600 at THRESHOLD (400 m recovery jog)

  • 1 x 800 at INTERVAL (400 recovery)

  • 4 x 200 at REPEAT (200 recovery)

 

Groups E, F

  • 1 x 1600 at THRESHOLD (400 m recovery jog)

  • 1 x 600 at INTERVAL (200 recovery + 1:00 rest)

  • 4 x 200 at REPEAT (200 recovery)