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  • ADULT CROSS COUNTRY
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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.

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

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