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2013 Adult 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 31, 2013 (Tuesday) 6PM
at Soquel High School
20x...
Run Recover
  200m @ 10k pace,
run each ensuing one 0.1s faster
400m

December 24, 2013
5x...
Run Recover
  1000m @ 10k pace
run each ensuing one 2.5 seconds faster
400m
3x... Run Recover
150m cutdown 250m

December 17 / December 18, 2013
3-4x...
Run Recover
  1600m:
10-15s slower than 10k pace
1 minute
3x... Run Recover
300m cutdown 45-60 sec

December 10 / December 11, 2013
8x...
Run Recover
  400m @ 5k pace
200m @ faster pace
200m
200m

December 3 / December 4, 2013
1x...
Run Recover
  1600m @ 5k pace
1200m @ 3k pace
800m @ mile pace
400m @ 800m pace
3:00 min
3:00 min
3:00 min
3:00 min

November 26 / November 27 2013
4x...
Run Recover
  1200m @ 10,10, 5k pace
400m @ mile date pace
100m
400m

November 19 / November 20 2013
4x...
Run Recover
  300m @ 5k pace
300m @ a little faster
300m @ a little faster
300m @ a little faster
100m
100m
100m
400m

November 5 / November 6 2013
4x...
Run Recover
  1600m @ 10k race pace 400m
3x... Run Recover
200m cutdown 200m jog

October  29 / October 30 2013
10x...
Run Recover
  400m @ mile race pace 200m
3x... Run Recover
150m cutdown 250m jog

October  22 / October 23 2013
8x...
Run Recover
  800m @ 5k or Yasso pace 400m
3x... Run Recover
200m cutdown 200m jog

October  15 / October 16 2013
6x...
Run Recover
  1000m:
  sets 1, 2, 4, 6 @ 10k pace
  sets 3 and 5 @ 5k pace
400m
3x... Run Recover
300m cutdown 100m jog

October 8 / October 9 2013
5x...
Run Recover
  5x400m @ mile pace
5x300m @ mile pace
5x200m @ mile pace
200m
100m
200m

October 1 / October 2 2013
4x...
Run Recover
  1200m @ 10k, 10k, 5k 300m @ current mile 100m
400m

September 24 / September 25 2013
6x...
Run Recover
  800m @ 5k pace 400m
3x... Run Recover
150m cutdown 250m jog

September 17 / September 18 2013
2-3x...
Run Recover
  600m @ 5k pace
400m @ gentle cutdown
300m @ gentle cutdown
200m @ gentle cutdown
100m @ gentle cutdown
400m
200m
200m
200m
200m
3x... Run Recover
200m cutdown 200m jog

September 10 / September 11 2013
3x...
Run Recover
  1600m @ 10k race pace 400m
3x... Run Recover
300m cutdown 100m jog

September 3 / September 4 2013
5x...
Run Recover
  1000m:
run sets 1,2,4 @ 10k pace
run sets 3,5 @ 10k pace
400m
3x... Run Recover
200m cutdown 200m jog

August 27 / August 28 2013
3x...
Run Recover
  300m @ 5k pace
300m @ a little faster
300m @ a little faster
300m @ a little faster
100m
100m
100m
400m

August 20 / August 21 2013
1x...
Run Recover
  200m @ 5k race pace
400m @ 5k race pace
600m @ 5k race pace
800m @ 10k race pace
1000m@ 10k race pace
800m @ 5k race pace
600m @ mile race pace
400m @ mile race pace
200m @ 800m race pace
1 minute
1 minute
90 seconds
90 seconds
3 minutes
2 minutes
90 seconds
90 seconds
cooldown

August 13 / August 14 2013
4x...
Run Recover
  800m @ 10k working down to 5k pace 400m
4x... Run Recover
200m cutdown 200m jog

August 7 / August 8 2013
4x...
Run Recover
  200m @ 5k/mile pace

1600m @ negative split:
  1st lap @ 5k pace
  2nd lap @ mile date pace
  3rd lap @ mile date pace
  4th lap as fast as possible
(not specified)
4x... Run Recover
200m cutdown 200m jog

July 30 / July 31 2013
16x...
Run Recover
  200m:
even laps @ mile pace
odd laps @ 5k pace
200m jog

July 23 / July 24 2013
5x...
Run Recover
  400m @ 5k pace 400m jog

July 16 / July 17 2013
3x...
Run Recover
  1600m @ 5k pace 1 minute
3x... Run Recover
300m @ 5k cutdown 100m walk

July 9 / July 10 2013
10x...
Run Recover
  400m @ fastest possible average 90 seconds or 200m jog
3x... Run Recover
200m cutdown 200m jog

July 2 / July 3 2013
4x...
Run Recover
  1200m:
1st @ 10K pace
2nd-4th @ 5K pace
3-4 minutes or
400m jog
3x... Run Recover
150m cutdown 250m jog

June 25 / June 26 2013
5x...
Run Recover
  400m @ fastest possible average 200m jog or 90 seconds
4x... Run Recover
300m @ a bit faster 100m walk no more than 1 min
4x... Run Recover
200m @ a bit faster 90 seconds

June 18 / June 19 2013
6x...
Run Recover
  1000m:
1st  @ 10k / W2W pace
2nd @ 5k race pace
3rd @ 5k pace minus 1s
4th @ 5k pace minus 2s
5th @ 5k pace minus 3s
6th @ 5k pace minus 4s
100m jog or 3 min
3x... Run Recover
200m cutdown 200m
or 90s

June 11 / June 12 2013
4x...
Run Recover
  100m @ mile race pace 100m float *
6x... Run Recover
400m @ mile race pace
200m @ 800m race pace
200m
400m

* 100m float recovery = mile pace plus 5-6 seconds per 100m
June 4 / June 5 2013
4x...
Run Recover
  1600m @ 10k,10k,10k,5k; 10k,10k,5k,5k; 10k,5k,5k,5k and 5k,5k,5k,5k 400m
3x... Run Recover
150m cutdown 250m
May 28 / May 29 2013
4x...
Run Recover
  400m @ 5k race pace
400m @ a bit faster
400m @ a bit faster
400m @ mile race pace
45-60s
90 sec
2 min
3 min
May 21 / May 22 2013
4-6x...
Run Recover
  800m @ 5k race pace 400m
4x... Run Recover
200m cutdown 200m
May 7 / May 8 2013
2-3x...
Run Recover
  600m @ mile pace
400m @ a bit faster
300m @ a bit faster
200m @ a bit faster
100m @ a bit faster
400m
200m
200m
200m
400m
April 30 / May 1 2013
5x...
Run Recover
  1000m @ 10k, work down to 5k
200m @ mile pace, work to goal
200m
400m
April 23 / April 24 2013
10x...
Run Recover
  400m 90 sec
3x... Run Recover
150m cutdown 250m
April 16 / April 17 2013
(Note: Soquel Track will be unavailable on Wednesday due to the last lacross match.  Meet at Blue Ball Park for 800x or hill repeats)
6-8x...
Run Recover
  800m @ 5k race pace 400m
3x... Run Recover
250m cutdown 150m
April 9 / April 10 2013
4x...
Run Recover
  1600m @ 5k,10k,10k,10k; 10k,5k,10k,10k; 10k,10k,5k,10k and 10k,10k,10k,5k 400m
3x... Run Recover
150m cutdown 250m
April 2 / April 3 2013
10x...
Run Recover
  400m starting @ 10k race pace, try to run each one 0.5 seconds faster 200m
3x... Run Recover
200m cutdown 200m
March 26 / March 27 2013
4x...
Run Recover
  1200m @ 10k 1st lap, 5k after
300m @ mile pace, increase
100m
400m
March 19 / March 20 2013
(Note: Soquel Track will be unavailable on Wednesday due to a lacross match.  Meet at Blue Ball Park for 800x or hill repeats)
6-8x...
Run Recover
  800m @ 5k race pace 400m
3x... Run Recover
150m cutdown 250m
March 12 / March 13 2013
7x...
Run Recover
  400m @ mile pace
200m @ a bit faster
200m
200m
3x... Run Recover
100m cutdown 100m
March 5 / March 6 2013
4x...
Run Recover
  1500m: start at 10k pace, get as close as possible to 5k pace 400m
3x... Run Recover
200m cutdown 200m
February 26 / February 27 2013
6x...
Run Recover
  1000m @ 10K pace on 1,2,4,6 and 5K pace on 3,5 400m
1x... Run Recover
300m cutdown
200m cutdown
100m cutdown
100m
200m
February 19 / February 20 2013
15x...
Run Recover
  200m @ fastest possible average pace 200m
February 12 / February 13 2013
1x...
Run Recover
  2000m @ 10K race pace
1600m: 2 laps @ 10k, 2 @ 5k
1200m @ 5K race pace
800m: 1 lap @ 5k, 1 lap faster
400m
400m
400m
400m
3x... Run Recover
150 cutdowns 250m
February 5 / February 6 2013
4x...
Run Recover
  1200m @ 10K,5K,10K 400m
3x... Run Recover
200 cutdowns 200m
January 29 / January 30, 2013
3x...
Run Recover
  300m @ 5K race pace
300m @ a bit faster
300m @ a bit faster
300m @ a bit faster
100m
100m
100m
400m
January 22 / January 23, 2013
6-8x...
Run Recover
  800m @ 5k or Yasso pace 400m
3x... Run Recover
150 cutdowns 250m
January 15 / January 16, 2013
1x...
Run Recover
  1600m @ 10k pace
1400m @ 10k pace
1200m @ 5k pace
800m @ 3k pace
400m
400m
400m
400m
3x... Run Recover
200 cutdowns 200m
January 8 / January 9, 2013
10x...
Run Recover
  400m @ fastest possible average 200m
3x... Run Recover
150m cutdowns 250m
January 1 / January 12, 2013
10x...
Run Recover
  400m @ fastest possible average 200m
3x... Run Recover
150m cutdowns 250m

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