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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