Wednesday Night Workouts

The track club normally meets at Soquel High School every Wednesday evening at 6:00 p.m. The workout, as conceived by our coach and General Manager, Greg Brock, is before the following Wednesday and is subject to revision without notice. See you there!

17 March 2010

6x...	Run	Recover
	4:00 starting at 10k pace working down to 5k pace	3:00
3x...	Run	Recover
	200m	200m

10 March 2010

10x...	Run	Recover
	400m @ fastest possible average	200m
4x...	Run	Recover
	100m on the infield	100m

3 March 2010

4x...	Run	Recover
	1200m: 10k pace for 1st lap 1 second faster each lap	400m
4x...	Run	Recover
	200m	200m

24 February 2010

6x...	Run	Recover
	1000m: sets 1, 2, 4, 6 @ 10k pace sets 3,5 @ 5k pace	400m
3x...	Run	Recover
	300m	100m

17 February 2010

4x...	Run	Recover
	6:00 minutes @ 10k pace	2:00 min
4x...	Run	Recover
	strides on field

10 February 2010

4x...	Run	Recover
	Run 1200m at @10k pace Run 300m at mile pace Run 1200m at @10k pace Run 300m at mile pace Run 1200m at @5k pace Run 300m at mile pace Run 1200m at @5k pace Run 300m at mile pace	100m 400m 100m 400m 100m 400m 100m 400m

3 February 2010

1x...	Run	Recover
We can't use the track at Soquel for workouts because of soccer games. We will meet where we stretch during rain. After a warmup we will either run hills or laps around Blue Ball Park. - Greg

27 January 2010

1x...	Run	Recover
We can't use the track at Soquel for workouts because of soccer games. We will meet where we stretch during rain. After a warmup we will either run hills or laps around Blue Ball Park. - Greg

20 January 2010

6x...	Run	Recover
	800m @ Yasso or 5k pace	400m
3x...	Run	Recover
	300m cutdowns	100m

13 January 2010

6x...	Run	Recover
	4:00 minutes start at 10k, move towards 5k	3:00 min
3x...	Run	Recover
	200m cutdowns	200m

6 January 2010

12x...	Run	Recover
	200m @ 5k pace followed by a 200m @ 10 seconds slower (e.g., a person running an 18:45 5k would run 45/55 for the 200 splits of each lap)	400m jog
4x...	Run	Recover
	200m cutdowns	200m