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2012Adult Workouts

Our weekly anchor workout, as conceived by our coach and General Manager, Greg Brock, is posted before each following Tuesday and is subject to revision without notice.  We normally meet as follows:
  • Tuesday Night at adult workouts at Santa Cruz High School, 5:30 p.m.
  • Wednesday Night workouts at Soquel High School, 6:00 p.m.
December 26, 2012 (no workout on Christmas)
4x...
Run Recover
  1600m:
lap1 @ 10k pace
lap2 @ 5k pace
lap3 @ 10k pace
lap4 @ 5k pace
400m
3x... Run Recover
  300m cutdown 100m
December 18 / December 19, 2012
6-8x...
Run Recover
  800m @ 5k pace 400m
3x... Run Recover
  200m cutdown 200m
December 11 / November 12, 2012
2-3x...
Run Recover
  600m @ mile pace
400m @ gentle cutdown
300m @ gentle cutdown
200m @ gentle cutdown
100m @ gentle cutdown
400m
200m
200m
200m
200m
December 4 / December 5, 2012
4x...
Run Recover
  1200m @ 10k pace
300m @ current mile pace
100m
400m
November 27 / November 28, 2012
8x...
Run Recover
  400m @ a bit faster than 5k
200m @ mile pace or faster
200m
400m
November 20 / November 21, 2012
4x...
Run Recover
  1600m @ 10k pace except:
   5k pace on lap 1 for rep 1
   5k pace on lap 2 for rep 2
   5k pace on lap 3 for rep 3
   5k pace on lap 4 for rep 4
400m
3x... Run Recover
  150m cutdown 250m
November 13 / November 14, 2012
6-10x...
Run Recover
  1000m @ 5k or Yasso  pace 400m
3x... Run Recover
  200m cutdown 200m
November 6 / November 7 2012
8x...
Run Recover
  500m@ mile pace 300m
3x... Run Recover
  250m cutdown 150m
October 30 / October 31 2012
1x...
Run Recover
  800m@ 10k pace
1200m @ 10k pace
1600m @ 10k pace
1200m @ 5k pace
800m @ 5k pace
400m
400m
400m
400m
400m
3x... Run Recover
  300m cutdown 100m
October 23 / October 24 2012
8x...
Run Recover
  400m @ mile pace
100m a bit faster
100m
200m
October 16 / October 17 2012
1x...
Run Recover
  1000m@ 10k pace
2000m @ 10k pace
800m @ 5k pace
1500m: (10k for 1000m, 5k for last 500m)
400m
800m
400m
400m
3x... Run Recover
  150m cutdowns  
October 9 / October 10 2012
4x...
Run Recover
  1200m @ 10k pace
300m @ mile date pace
100m
400m
October 2 / October 3 2012
4x...
Run Recover
  300m @ 5k pace
300m @ gentle cutdown
300m @ gentle cutdown
300m @ gentle cutdown
100m
100m
100m
400m
September 25 / September 26 2012
7-8x...
Run Recover
  800m @ 5k or Yasso pace 400m
4x... Run Recover
  100m cutdown 100m
September 18 / September 19 2012
4x...
Run Recover
  6:00 minutes @ 10k pace 3:00 min
4x... Run Recover
  100m cutdown 100m
September 11 /September 12 2012
2-3x...
Run Recover
  600m @ 5k pace
400m @ slightly faster
300m @ slightly faster
200m @ slightly faster
100m @ slightly faster
400m
200m
200m
200m
200m
September 4 /September 5 2012
5-6x...
Run Recover
  800m @ 5k/Yasso pace 400m
3x... Run Recover
  150m cutdown 250m
August 28 / August 29, 2012
3x...
Run Recover
  1600m @ 10k pace
run last lap of #3 @ 5k pace
400m
3x... Run Recover
  300m cutdown 100m
August 21 / August 22, 2012
2x...
Run Recover
  600m @ 10k pace
500m @ 5k pace
400m @ 3k pace
300m @ 1.5k pace
200m @ 1k pace
jog half the distance of the prior segment
August 14 / August 15, 2012
4x...
Run Recover
  4 minutes @ 10k pace 3 min
3x... Run Recover
  150m cutdown 250m
August 7 / August 8, 2012
10x...
Run Recover
  400m @ 5k pace 200m
July 31 / August 1, 2012
12x...
Run Recover
  300m @ 5k pace 100m
July 17 / July 18, 2012
5x...
Run Recover
  400m @ 5k pace 400m
July 10 / July 11, 2012
3x...
Run Recover
  1600m @ 5k pace 1 min
3x... Run Recover
  150m cutdown 250m
July 3 / July 4, 2012
2x...
Run Recover
  600m @ mile goal pace
400m @ a little faster
300m @ a little faster
200m @ a little faster
100m @ a little faster
400m
200m
200m
200m
400m
June 26 / June 27, 2012
8x...
Run Recover
  500m @ mile goal pace 300m
4x... Run Recover
  100m cutdown 100m
June 19 / June 20, 2012
6x...
Run Recover
  800m @ 10k pace
#1, 2, 4, 5 @ 5k pace
#3 and 6 @ 3k pace
400m
3x... Run Recover
  300m cutdown 100m
June 12 / June 13, 2012
1x...
Run Recover
  500m @ 10k pace
400m @ 5k pace
300m @ mile pace
200m
200m
200m
12x...
Run Recover
  200m @ > mile pace 30 sec
3x... Run Recover
  150m cutdown 250m
June 4 / June 5, 2012
4x...
Run Recover
  1600m
laps 1,2 @ 10k pace
laps 3,4 @ 5k pace
400m
4x... Run Recover
200m cutdown 200m
May 22 / May 23, 2012
4x...
Run Recover
  300m @ current mile pace
300m @ cutdown pace
300m @ cutdown pace
300m @ cutdown pace
100m
100m
100m
400m
May 15 / May 16, 2012
6x...
Run Recover
  800m @ 5k pace
200m @ mile pace
(w/ little cutdown on the last 3)
200m
400m
May 8 / May 9, 2012
10x...
Run Recover
  400m @ fastest possible average. 200m
May 1 / May 2, 2012
4x...
Run Recover
  1200m - pace on the 1200's by lap:10,10,10; 10,10,5; 10,5,5; 5;5;5

300m - starting at current mile pace and working down to mile goal pace
100m




400m
April 24 / April 25, 2012
2x...
Run Recover
  600m @ current mile pace
400m slightly faster
300m slightly faster
200m slightly faster
100m slightly faster
400m
200m
200m
200m
400m
April 17 / April 18, 2012
4x...
Run Recover
  1600m @ 10k, 5k, 10k, 5k pace for each rep. 400m
3x... Run Recover
150m cutdown 250m
April 10 / April 11, 2012
6x...
Run Recover
  1000m @ 10k, 5k, 10k, 5k, 10k, 5k pace 400m
3x... Run Recover
200m cutdown 200m
April 4 / April 5 2012
10x...
Run Recover
  500m @ current mile
300m @ goal mile
200m
March 27 / March 28, 2012
1x...
Run Recover
  1000m @ 10k pace
2000m @ 10k pace
800m @ 10k pace
1600m: 2 laps @ 10k,
               2 laps @ 5k
400m
1x... Run Recover
300m cutdown
200m cutdown
100m cutdown
200m
March 20 / March 21, 2012
4x...
Run Recover
  run 1200, jog 100, run 300:
#1 @ 10k pace, 5k on 300m;
#2 @ 5k pace, 10k on 300m;
#3 @ 10k pace, 5k for 300m;
#3 @ 5k pace, mile on 300m,
#4 @ 10k pace, kick last 300m 
400m
March 13 / March 14, 2012
3-4x...
Run Recover
  300m:  Pace for each set is 5k,mile date pace, mile goal pace and then 800 goal pace. The last set can be a little more aggressive with a slower jog recovery.   400m
March 6 / March 7, 2012
1x...
Run Recover
  2000m @ 10k pace
1600m @ 5k pace
1200m @ 5k pace
800m @ 3k pace
400m
400m
400m
1x... Run Recover
300m cutdown
200m cutdown
100m cutdown
200m
300m
February 28 / February 29, 2012
6x...
Run Recover
  800m @ 5k pace 400m
4x... Run Recover
200m cutdown 200m
February 21 / February 22, 2012
3x...
Run Recover
  600m @ mile race pace
400m @ a little faster
300m @ a little faster
200m @ a little faster
100m @ a little faster
200m
200m
200m
200m
400m
February 14 / February 15, 2012
Note:
Soquel High track is unavailable on 2/15/12
4x...
Run Recover
  1600m:
10k for first two, third will be 800m@10k plus 800m@5k, 4th is all at 10k pace
400m
3x... Run Recover
150m cutdown 200m
February 7 / February 8, 2012
Note:
the track is unavailable on 2/8/12
6x...
Run Recover
  1000m
  10k pace on laps 1, 2, 4, 6
   5k pace on laps 2 and 5
400m
3x... Run Recover
200m cutdown 200m
January 31 / February 1, 2012
Note:
the track is unavailable on 2/1/12
4x...
Run Recover
  4x300
  pace of each set is: 5k, 3k,
  mile date, mile goal
100m
400m
January 24 / January 25, 2012
4x...
Run Recover
  1200m:
  1st at 10,10,10k pace; 
   2nd at 10,10,5k pace; 
   3rd at 10,5,5k pace;
   4th at 5, 5, 5k pace
300m @ gentle cutdown
100m




400m
January 17 / January 18, 2012
Note: track not available on 1/18/12
5x...
Run Recover
  800m:
1, 2, 4 @ mile pace
3, 5: 400m @ 5k pace & 400m @ mile pace
400m
3x... Run Recover
300m cutdown
200m cutdown
100m cutdown
200m
300m
January 10 / January 11, 2012
Note: track not available on 1/11/12
10x...
Run Recover
  400m @ fastest possible average 200m
3x... Run Recover
150m @ mile pace 250m
January 3 / January 4, 2012
note: track not available on 1/4/12
3x...
Run Recover
  1 mile:
#1: all 4 laps @ 10k pace
#2: 2 laps @10k, 2 laps @5k  
#3: all 4 laps @ 2k pace
400m
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