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.

Jan - Feb 2026:

These workouts are held at the MIT Indoor Track (located inside the Zesiger Center Building on the 3rd floor). Just enter the building (no earlier than 7:00) and tell the attendant at the main desk that you are with the Somerville Road Runners for the track workout. They will allow you past the desk. From there you go up the steps to the 3rd floor. We meet at the far end of the track from the door. There is a bathroom on the way up the stairs, next to the area that overlooks the pool.

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 - June 29 - 7:00 PM at Hormel

Groups A, B:

  • 1 x 1600 at LT (1 lap jog)

  • 1 x 1000 at INT (1.5 lap jog)

  • 1 x 800 at REP (lap jog)

  • 2 x 400 at REP (lap jog)

  • 2 x 200 at REP (200 jog)

Groups C, D:

  • 1 x 1600 at LT (lap jog)

  • 2 x 800 at REP (lap jog)

  • 1 x 400 at REP (lap jog)

  • 2 x 200 at REP (200 jog)

Groups E, F:

  • 1 x 1600 at LT (lap jog)

  • 2 x 600 at INT (lap jog)

  • 6 x 200 at REP (200 jog)

Tuesday July 7 - 7:00 PM at Hormel

Cruise Intervals: Mile reps at THRESHOLD intensity with 1:00 rests. Do anywhere from 3 to 6 of these. If you want, you may double them up with double the rest

Tuesday July 14 - 7:00 PM at Hormel

Step Down Sets. Everyone will do 2 sets. What a “set” is depends upon your group

Groups A, B:

  • 1 x 1600 at LT (1:00 rest)

  • 1 x 800 at INT (2:00 rest)

  • 1 x (400 at REP, 200 jog 200, 200 at REP) all in lane 1 (2:30 rest)

Groups C, D:

  • 1 x 1600 at LT (1:00 rest)

  • 1 x 800 at INT (2:30 rest)

  • 1 x (200 at REP, 200 jog, 200 REP 200 jog 200 at REP), all in lane 1 (2:30 rest)

Groups E, F

  • 1 x 1600 at LT (1:00 rest)

  • 1 x 800 at INT(2:30 rest)

  • 1 x (200 at REP, 200 jog, 200 at REP), all in lane 1 (2:30 rest)

Tuesday, July 21 - 7:00 PM at Hormel
Deek Workout

This is a a 5k Pace Session, perfect for your Summer racing needs.

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 July 28 - 7:00 PM at Tufts
Meet back at Tufts this week for Packard Ave Hills
2 sets of 5 x 1 hill, where “1 hill” is either the full hill or the half hill, your choice.
Recovery is the jog down the hill. Take an extra 3:00 rest at the bottom between sets

Tuesday Aug 4 - 6:30 PM - MEET IN ARLINGTON CENTER

Details to follow but we will meet in Arlington center for our annual Eastern Ave Hill Workout. Note the earlier start time

Tuesday Aug 11 - 6:30 PM - MEET IN ARLINGTON CENTER

Details to follow but once more we will meet again in Arlington Center for our annual “Minuteman Bike Path” workout