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