2014 Adult Workouts

Our weekly anchor workout as conceived by our coach and General Manager, Greg Brock, is posted before each following Tuesday.  It 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.

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December 30 / December 31, 2014 2-3x... Run Recover   600m @ mile race pace 400m @ cutdown pace 300m @ cutdown pace 200m @ cutdown pace 100m @ cutdown pace 400m 200m 200m 200m 400m December 23 / December 24, 2014 1x... Run Recover   200m @ 5k race pace 400m @ 5k race pace 600m @ 5k race pace 800m @ 5k race pace 1000m @ 5k race pace 800m @ 5k race pace 600m @ 5k race pace 400m @ mile race pace 200m @ cutdown pace 200m 200m 400m 400m 400m 400m 400m 200m 200m December 16 / December 17, 2014 4x... Run Recover   1200m intervals 1st set @ 10k,10k,10k pace 2nd set @ 10k,10k,5k pace 3rd set @ 10k,5k,5k pace 4th set @ 5k,5k,5k pace 400m 400m 400m 400m 4x... Run Recover   200m starting at mile race pace 200m jog December 9 / December 10, 2014 3-4x... Run Recover   300m: run 1st @ 10k race pace run 2nd @ 5k race pace run 3rd @ 3k race pace run 4th @ mile race pace 100m 100m 100m 400m 4x... Run Recover   200m at mile race pace 200m jog December 2 / December 3, 2014 1x... Run Recover   800m @ 5k race pace 1000m @ 5k race pace 1200m @ 10k race pace 1000m @ 5k race pace 800m @ 5k race pace 400m 400m 400m 400m 400m November 25 / November 26, 2014 3x... Run Recover   1600m intervals: 1st: all laps @ 10k 2nd: 2 @ 5k, 2 @ 10k 3rd: all laps @ 5k 400m 3x... Run Recover   300m at mile race pace 100m walk (<2min) November 18 / November 19, 2014 4x... Run Recover   500m at mile race pace 300m 4x... Run Recover   400m at mile race pace 200m 3x... Run Recover   300m at mile race pace 100m November 11 / November 12, 2014 5x... Run Recover   1000m at 10k race pace 200m at 5k race pace 200m 400m November 4 / November 5, 2014 1x... Run Recover   1800m at 10k race pace 1600m at 10k race pace 1400m at 10k race pace 1200m @ 10k, last 400m @ 5k 1000m at 5k race pace 300m at 5k or faster 400m or 3-4 min October 28 / October 29, 2014 16x... Run Recover   400m at 5k race pace except: run #9 @ mile race pace run #11 @ mile race pace run #15 @ 800m race pace 400m October 21 / October 22, 2014 8x... Run Recover   800m at 5k race pace 400m 3x... Run Recover 300m cutdowns 100m October 14 / October 15, 2014 1x... Run Recover   1000m at 10k race pace 2000m at 10k race pace 800m at 5k or faster pace 1500m (1st 1000 @ 10k, last 500 @ 5k or faster) 3 minute 4 minute 4 minute 3x... Run Recover 100m with smooth acceleration 300m October 7 / October 8, 2014 8x... Run Recover   800m at 5k race pace 300m 3x... Run Recover 150m 250m September 30 / October 1, 2014 4x... Run Recover   1200m at 10k race pace 300m at 5k,3k,1500,800m 100m 400m September 23 / September 24, 2014 6x... Run Recover   800m at 5k race pace 400m 4x... Run Recover 200m 200m September 16 / September 17, 2014 10x... Run Recover   400m interval pace/recovery: 5k pace for intervals 1-6 5k pace for interval 7 cutdown for intervals 8-10 200m 400m 400m September 9 / September 10, 2014 3x... Run Recover   1600m at the following pace: marathon/5k, marathon/5k 400m 4x... Run Recover 200m 200m September 2 / September 3, 2014 6x... Run Recover   1000m: run laps 1, 2, 4, 6 @ 10k run laps 3, 5 @ 5k race pace 400m 3x... Run Recover 150m 250m August 26 / August 27, 2014 2x... Run Recover   600m 400m 300m 200m 100m 400m 200m 200m 200m 400m August 19 / August 20, 2014 3x... Run Recover   1200m @ 10k race pace 300m @ mile race pace 100m 400m August 12 / August 13, 2014 5x... Run Recover   800m @ 5k race pace 400m 3x... Run Recover 200m 200m August 5 / August 6, 2014 3x... Run Recover   400m @ 5k race pace 400m @ 5k race pace 400m @ 5k race pace 400m @ 5k race pace 100m 100m 100m 400m July 29 / July 30, 2014 15x... Run Recover   200m @ 5k race pace 200m July 22 / July 23, 2014 4x... Run Recover   400m @ 5k race pace 400m July 15 / July 16, 2014 3x... Run Recover   1600m @ 5k race pace 1 minute 4x... Run Recover 100m 100m July 8 / July 9, 2014 10x... Run Recover   400m @ fastest average cutdown is the last 400m 200m jog July 1 / July 2, 2014 6-8x... Run Recover   1000m @ 5k pace 400m jog 3x... Run Recover 200m 200m June 24 / June 25, 2014 6x... Run Recover   800m @ 5k pace or faster negative split on each 300m jog 3x... Run Recover 150m 250m June 17 / June 18, 2014 4x... Run Recover   1200m @ 5k race pace 300m @ current mile pace 100m jog 400m jog June 10 / June 11, 2014 2-3x... Run Recover   600m @ mile race pace 400m @ cutdown pace 300m @ cutdown pace 200m @ cutdown pace 100m @ cutdown pace 400m jog 200m jog 200m jog 200m jog 400m jog June 3 / June 4, 2014 6-8x... Run Recover   800m @ 5k race pace 400m jog 4x... Run Recover 150m 250m May 27 / May 28, 2014 4x... Run Recover   300m 300m 300m 300m 100m 100m 100m 400m May 13 / May 14, 2014 1x... Run Recover   100m @ mile race pace 200m @ slightly faster 300m @ slightly faster 400m @ slightly faster 500m @ slightly faster 600m @ slightly faster 500m @ slightly faster 400m @ slightly faster 300m @ slightly faster 200m @ slightly faster 100m @ slightly faster 100m 200m 300m 400m 500m 600m 500m 400m 300m 200m 100m May 6 / May 7, 2014 4x... Run Recover   1600m at following pace: 1st: 10k, 10k, 10k, 10k 2nd: 10k, 10k, 10k, 5k 3rd: 10k, 10k, 5k, 5k 4th: 10k, 5k, 5k, 5k 400m 3x... Run Recover 300m 100m April 29 / April 30, 2014 10x... Run Recover   400m @ mile pace 90 sec 3x... Run Recover 200m 200m April 22 / April 23, 2014 4-6x... Run Recover   800m @ 5k pace 200m @ current mile 100m 300m April 15 / April 16, 2014 2x... Run Recover   600m @ mile pace 400m @ slight cutdown 300m @ slight cutdown 200m @ slight cutdown 100m @ slight cutdown 400m 200m 200m 200m 400m April 8 / April 9, 2014 4x... Run Recover   6 minutes 3 min 4x... Run Recover 100m 100m April 1 / April 2, 2014 10x... Run Recover   400m @ fastest possible average 200m 3x... Run Recover 150m 250m March 25 / March 26, 2014 4-6x... Run Recover   1000m: run 1, 3, 5 @ 10k pace run 2,4,6 @ 5k pace 400m 3x... Run Recover 200m 200m March 18 / March 19, 2014 5x... Run Recover   500m @ current mile pace 300m jog 4x... Run Recover 400m @ goal mile pace 200m jog 3x... Run Recover 300m @ faster than goal mile pace 100m walk March 11 / March 12, 2014 4-6x... Run Recover   4 minutes @ 5k pace 3 min 3x... Run Recover 200m 200m March 4 / March 5, 2014 8-16x... Run Recover   200m @ mile race pace 200m @ mile less 10sec 400m 3x... Run Recover 200m 200m February 25 / February 26, 2014 4x... Run Recover   1200m: 1st lap at 10k race pace Run 1 sec faster each lap 400m 3x... Run Recover 300m 100m February 18 / February 19, 2014 2x... Run Recover   600m @ standard pace 400m @ standard pace 300m @ standard pace 200m @ standard pace 100m @ standard pace standard   Run Recover standard cutdown standard February 11 / February 12, 2014 3x... Run Recover   1500m: 1st 1000m @ 10k pace, last 500m @ 5k pace 300m 3x... Run Recover 300m cutdown 90 sec February 4 / February 5, 2014 8-16x... Run Recover   400m: start at 5k pace and gently get faster and then hold at a point 90 seconds January 28 / January 29, 2014 6-8x... Run Recover   800m: start at a little slower than 5k pace and run each one 1-2 seconds faster 400m Janaury 21 / January 22, 2014 4x... Run Recover   1000m @ 10k pace 2000m @ 10k pace 800m @ 5k pace 1500m:1000@10k, 500@5k 3-4 min 3-4 min 3-4 min 3-4 min 3x... Run Recover 100m cutdown 300m Janaury 14 / January 15, 2014 12x... Run Recover   200m @ sub-mile pace 200m jog January 7 / January 8, 2014 4x... Run Recover   1200m @ 5k pace    first 2 at 10k, last 2 @5k 100m jog   300m @ mile pace    with gradual cut down 400m jog Santa Cruz Track CLub P.O. Box 1803, Capitola CA 95010 Copyright 2023. All Rights Reserved. Website  design  and computer services provided by ​ ​User Friendly Computing