Santa Cruz Track Club
  • ABOUT
    • Coaches >
      • Greg Brock
      • Ray Disperati
      • Paul Friedenbach
      • Laura Chiorello
      • Javier Naranjo
    • Board of Directors >
      • Sharon Schafer
      • Chris Nestlerode
      • Mark McConnell
      • Larry Berg
      • Luke DeBrito
      • Peter Huemer
      • Emily Antonio
      • Charles Koontz
    • Sponsored Races
    • JOIN THE CLUB
  • CALENDAR
    • This Week
    • This Month
  • ADULT WORKOUTS
    • 2023 Adult Workouts
    • 2022 Adult Workouts
    • 2021 Adult Workouts
    • 2020 Adult Workouts
    • 2019 Adult Workouts
    • 2018 Adult Workouts
    • 2017 Adult Workouts
    • 2016 Adult Workouts
    • 2015 Adult Workouts
    • 2014 Adult Workouts
    • 2013 Adult Workouts
    • 2012 Adult Workouts
  • YOUTH PROGRAM
    • Registration
    • Track and Field
    • Cross-Country
    • Youth Coaches >
      • Laura Chiorello
      • Javier Naranjo
    • FAQ
  • RACE RESULTS
    • Super Bowl 10K, 3K & 1K >
      • 2022 Super Bowl Run
      • 2020 Super Bowl Run
      • 2019 Super Bowl Run
      • 2018 Super Bowl Run
      • 2017 Super Bowl Run
      • 2016 Super Bowl Run
      • 2015 Super Bowl Run
      • 2014 Super Bowl Run
      • 2013 Super Bowl Run
    • Slug Run 10K, 5K & 1K >
      • 2013 Slug Run
    • Mothers Day 10K, 5K & 1K >
      • 2022 Mother Day Run
      • 2017 Mother Day Run
      • 2016 Mother Day Run
      • 2013 Mothers Day Run
    • Nisene Marks Marathon >
      • 2019 Nisene Marks
      • 2018 Nisene Marks
      • 2017 Nisene Marks
      • 2016 Nisene Marks
      • 2015 Nisene Marks
      • 2014 Nisene Marks
      • 2013 Nisene Marks
      • 2012 Nisene Marks
      • 2011 Nisene Marks
      • 2010 Nisene Marks
      • 2009 Nisene Marks
      • 2008 Nisene Marks
      • 2007 Nisene Marks
      • 2006 Nisene Marks
      • 2005 Nisene Marks
      • 2003 Nisene Marks
      • 2002 Nisene Marks
      • 2001 Nisene Marks
      • 2000 Nisene Marks
      • 1999 Nisene Marks
    • Aptos Women's 5-Miler >
      • 2016 AW5M
      • 2015 AW5M
      • 2014 AW5M
      • 2013 AW5M
    • Firecracker 5K & 10K >
      • 2014 Firecracker 5K & 10K
    • UCSC XC Challenge >
      • 2016 XC Challenge
      • 2014 XC Challenge
      • 2013 XC Challenge
      • 2012 XC Challenge
      • 2010 XC Challenge
      • 2009 XC Challenge
      • 2008 XC Challenge
    • Run by the Sea 12K & 4K >
      • 2022 Run by the Sea 12K & 4K
      • 2016 Run by the Sea 12K
      • 2016 Run by the Sea 4K
      • 2014 Run by the Sea 12K
      • 2013 Run by the Sea 12K
    • 2016 Cardiac Pacer
    • Other Race Results
    • Turkey Trot 10k, 5k & 1k >
      • 2021 Turkey Trot
      • 2019 Turkey Trot
      • 2018 Turkey Trot
      • 2017 Turkey Trot
      • 2016 Turkey Trot
      • 2015 Turkey Trot
      • 2014 Turkey Trot
      • 2013 Turkey Trot
      • 2012 Turkey Trot
      • 2011 Turkey Trot
      • 2010 Turkey Trot
      • 2009 Turkey Trot
      • 2008 Turkey Trot
      • 2007 Turkey Trot
      • 2006 Turkey Trot
      • 2005 Turkey Trot
      • 2004 Turkey Trot
      • 2000 Turkey Trot
      • 1999 Turkey Trot
      • 1998 Turkey Trot
      • 1997 Turkey Trot
    • SCTC All-Comers Meet 6/26/2021
    • SCTC All-Comers Meet 6/5/2021
    • Members' Race Results
    • Submit your Race Results >
      • 2020 Members' Race Results
      • 2019 Members' Race Results
      • 2016 Members' Race Results >
        • General Race Results
        • Cross Country
      • 2015 Members' Race Results
      • 2014 Members' Race Results
  • ONLINE STORE
  • AMBASSADOR PROGRAM
  • NEWSLETTER
    • 2017 Newsletters >
      • Spring 2017
      • Summer 2017
    • 2016 Newsletters >
      • Fall-Winter 2016
      • Spring 2016
      • Summer 2016
    • 2015 Newsletters >
      • Spring 2015
      • Summer 2015
      • Fall/Winter 2015
    • 2014 Newsletters >
      • Spring 2014
      • Summer 2014
      • Fall 2014
      • Winter 2014
    • 2013 Newsletters >
      • Spring 2013
      • Summer 2013
      • Fall 2013
      • Winter 2013
    • 2012 Newsletters >
      • Spring 2012
      • Summer 2012
      • Fall 2012
      • Winter 2012
    • 2011 Newsletters >
      • Spring 2011
      • Summer 2011
      • Fall 2011
      • Winter 2011
    • 2010 Newsletters >
      • Spring 2010
      • Summer 2010
      • Fall 2010
      • Winter 2010
    • 2009 Newsletters >
      • Winter 2009
  • ADULT CROSS COUNTRY
  • 1000 MILE CLUB
  • ALL AROUND RUNNER AWARD
  • CONTACT US

2015 Adult Workouts


DECEMBER 23 / DECEMBER 24, 2015::
  • WORKOUT:  Run 1600m @ marathon pace, 1200m @ half marathon pace, 1000m @ 10k pace, 800m @ 5k pace, 400m @ mile pace or better. Recoveries on all are 400m jog or 3:00 mins.
DECEMBER 15 / DECEMBER 16, 2015::
  • WORKOUT: 10x200m with a 45 sec recovery or a 200m jog recovery.  Start at 5k race pace and work down to mile pace before finishing with cutdowns.

DECEMBER 8 / DECEMBER 9, 2015: shall consist of a choice between two workouts so as to better serve our runners:
  • Workout A: 6x1000m with a 400m jog recovery. The pace will be 10k race pace except for intervals 3 and 5 which will be run at 5k race pace. Cutdowns will be 3x250m with a 150m jog.
  • Workout B: 6x800m with a 400m jog recovery, Pace will be 10k race pace except for intervals 3 and 5 which are to be run at 5k race pace. The cutdowns will be 3x200m with a 200m jog recovery.
DECEMBER 1 / DECEMBER 2, 2015::
  • WORKOUT: 1000m @10k pace, 3 min (400m jog) recovery, 2000m @10k pace, 5-6 mins recovery (800m jog), 800m @5k pace or faster, 400m jog, 1500m running the 1st 1000m @10k pace and last 500m @5k pace. 

November 24 / November 25, 2015
3-4x...
Run Recover
  1200m:
first lap at 10k pace
second lap at 5k pace
thrid lap at 10k pace
400m jog
3x...
Run Recover
  300m cutdowns
100m walk
November 17 / November 18, 2015
2-3x...
Run Recover
  600m
400m
300m
200m
100m
400m jog
200m jog
200m jog
200m jog
400m jog
November 10 / November 11, 2015
3-4x...
Run Recover
  1600m @ 10k race pace
#1: All 4 laps @ 10k pace
#2: 3 laps @10k, 1 lap @5k
#3: 2 laps @10k, 2 laps @5k
#4: 1 lap @10k, 3 laps @5k
400m jog
3x...
Run Recover
  200m cutdowns
200m jog
November 3 / November 4, 2015
1x...
Run Recover
  800m @ 10k race pace
1000m @ 10k race pace
1200m @ 10k race pace
1000m @ 5k race pace
800m @ 5k race pace
3-4 min jog
3x...
Run Recover
  150m cutdowns
250m jog
October 27 / October 28, 2015
10x...
Run Recover
  400m @ fastest possible average
200m jog
3x...
Run Recover
  200m cutdowns
200m jog
October 20 / October 21, 2015
5x...
Run Recover
  1000m:
- 500m @ 10k race pace
- 500m @ 5k race pace
200m @ mile race pace
200m jog


400m jog
October 13 / October 14, 2015
1x...
Run Recover
  2000m @ 10k race pace
1600m @ half 10k / half 5k
1200m: 1 @ 10k, 2 @ 5k
800m @ 5k negative split
400m @ mile goal
400m jog
400m jog
400m jog
400m jog
400m jog
September 29 / September 30, 2015
6-8x...
Run Recover
  800m @ 5k race pace
400m jog
3x...
Run Recover
  100m cutdowns
100m jog
October 6 / October 7, 2015
3-4x...
Run Recover
  300m @ 5k race pace
with gentle cutdown
1 min jog,
400m btwn sets,
September 29 / September 30, 2015
6-8x...
Run Recover
  800m @ 5k race pace
400m jog
3x...
Run Recover
  100m cutdowns
100m jog
September 22 / September 23, 2015
4x...
Run Recover
  1200m @ 10k pace
300m @ mile date pace
100m jog
400m jog
September 1 / September 2, 2015
3x...
Run Recover
  1600m:
1st @ half marathon pace
2nd @ 10k race pace
3st @ half @ 10k, half @ 5k
400m jog
3x...
Run Recover
  150m cutdowns
250m
August 25 / August 26, 2015
10x...
Run Recover
  400m @ a bit faster than 5k pace
200m jog
3x...
Run Recover
  200m cutdowns
200m
August 18 / August 19, 2015
1x...
Run Recover
  1000m @ marathon pace
1000m @ half marathon
1000m @ 10k pace pace
1000m @ 5k race pace
400m jog
400m jog
400m jog
400m jog
4x...
Run Recover
  200m cutdowns
200m
August 11 / August 12, 2015
2x...
Run Recover
  800m @ 5k race pace
600m @ gentle cutdown
400m @ gentle cutdown
200m @ gentle cutdown
400m jog
300m jog
200m jog
400m jog
August 4 / August 5, 2015
4x...
Run Recover
  300m @ 5k race pace
100m jog
4x...
Run Recover
  500m @ 5k race pace
300m
4x...
Run Recover
  200m cutdowns
200m
July 28 / July 29, 2015
12x...
Run Recover
  200m:
run 1-6 at 5k race pace
run 7 & 8 @ mile pace
run 9 & 10 @ 800m pace
run 11 & 12 as cutdown
200m jog
July 21 / July 22, 2015
5x...
Run Recover
  400m @ 5k race pace
400m jog
July 14 / July 15, 2015
3x...
Run Recover
  1600m @ 5k pace
1 min jog
July 7 / July 8, 2015
4x...
Run Recover
  400m @ mile pace
200m a bit faster
200m jog
400m jog
4x...
Run Recover
  300m fast than mile goal pace
100m faster than the 300's
100m
400m
June 30 / July 1, 2015
1x...
Run Recover
  1000m @ 10k race pace
2000m @ 10k race pace
800m > 5k race pace
1000m @10k plus 500m @5k
400m jog
800m jog
400m jog
400m jog
3x...
Run Recover
  150m cutdowns
250m
June 23 / June 24, 2015
4x...
Run Recover
  200m
200m jog
1x...
Run Recover
  mile time trial with strong negative split
400m
4x...
Run Recover
  200m cutdowns
200m
June 16 / June 17, 2015
5x...
Run Recover
  800m at 5k pace
200m at mile pace
200m jog
400m jog
June 9 / June 10, 2015
2x...
Run Recover
  600m at mile pace
400m - increase speed
300m - increase speed
200m - increase speed
100m - increase speed
400m jog
200m jog
200m jog
200m jog
200m jog
June 2 / June 3, 2015
1x...
Run Recover
  1600m at 10k pace
1400m at 10k pace
1200m at 50k pace
1000m at 50k pace
400m jog
400m jog
400m jog
400m jog
May 26 / May 27, 2015
12x...
Run Recover
  400m @ 5k pace pace
100m jog
3x...
Run Recover
  100m cutdowns
100m
May 19 / May 20, 2015
6x...
Run Recover
  1000m:
run 1,3,5 at 10k race pace
run 2,4,6 at 5k race pace
400m jog
3x...
Run Recover
  200m cutdowns
200m
May 12 / May 13, 2015
5x...
Run Recover
  800m at mile race pace
300m jog
3x...
Run Recover
  200m cutdowns
200m
May 5 / May 6, 2015
1x...
Run Recover
  1600m
1200m
800m
400m
half the time of the previous run
April 28 / April 29, 2015
5x...
Run Recover
  800m at mile race pace
300m jog
4x...
Run Recover
  150m cutdowns
250m
April 21 / April 22, 2015
5x...
Run Recover
  800m:
#1: 5k, 5k race pace
#2: 5k, 5k race pace
#3: 5k, 3k race pace
#4: 5k, 5k race pace
#5: 5k, mile race pace
400m or 3 min jog
4x...
Run Recover
  150m cutdowns
250m
April 14 / April 15, 2015
4x...
Run Recover
  400m @ 5k race pace
400m @ current mile
400m @ goal mile pace
100m jog
200m jog
400m jog
April 7 / April 8, 2015
4x...
Run Recover
  1200m: start @ 10k pace and cut down each as you feel
400m or 3-4 min jog
4x...
Run Recover
  200m cutdowns starting at mile goal pace
200m
March 31 / April 1, 2015
2-3x...
Run Recover
  600m @ mile date pace
400m @ increased pace
300m @ increased pace
200m @ increased pace
100m @ increased pace
400m/ 3min
200m / 90s
200m / 90s
200m / 90s
400m / 90s
March 24 / March 25, 2015
1x...
Run Recover
  1000m @ 10k pace
2000m @ 10k pace
800m @ 3k pace
1500m @ 10k pace
3 min jog
4 min jog
4 min jog
4 min jog
3x...
Run Recover
  100m cutdowns
300m jog
March 17 / March 18, 2015
3x...
Run Recover
  4x300m:
1st set @ mile date pace
2nd set @ mile goal pace
3rd set @ 800m pace

1 min jog
90 sec jog
2 min jog
3x...
Run Recover
  150m cutdowns
150m walk
March 10 / March 11, 2015
3x...
Run Recover
  Run 1600m:
#1: laps @ 10, 10, 5, 5k pace
#2: laps @ 10, 5, 5, 5k pace
#3: run all laps @ 5k pace
400m jog
4x...
Run Recover
  200m cutdowns
200m walk
March 3 / March 4, 2015
6x...
Run Recover
  Run 1000m:
intervals 1,2,4,6 @ 10k pace
intervals 3,5 @ 10k pace
400m jog
3x...
Run Recover
  300m cutdowns
100m walk
February 24 / February 25, 2015
<=7x...
Run Recover
  400m @ current mile pace
200m @ season goal mile
200m
February 17 / February 18, 2015
1x...
Run Recover
  Run 20-25 minutes alternating
between 400m @ 5k pace
400m 15s slower
4x...
Run Recover
  200m cutdowns
200m jog
February 10 / February 11, 2015
4x...
Run Recover
  1200m (2laps@10k + 1@5k)
300m @ mile pace
100m jog
400m jog
February 3 / February 4, 2015
5x...
Run Recover
  500m @ mile race pace
300m @ mile race pace
300m jog
100m walk
January 27 / January 28, 2015
6-8x...
Run Recover
  800m @ 5k race pace
400m
3x...
Run Recover
  200m cutdowns
200m walk
January 20 / January 21, 2015
4x...
Run Recover
  1600m or 6 minute intervals:
run first 3 at 10k race pace
run last set at 5k race pace
3-4 min
or 400m
3x...
Run Recover
  300m cutdowns
100m walk
January 13 / January 14, 2015
12x...
Run Recover
  200m intervals:
200m
January 6 / January 7, 2015
12x...
Run Recover
  1000m intervals:
1st set @ 10k race pace
2nd set @ 10k race pace
3rd set @ 5k race pace
4th set @ 5k race pace
5th set @ 5k race pace

400m
400m
400m
400m
400m
3x...
Run Recover
  200m cutdowns
200m jog
Picture

Santa Cruz Track CLub

P.O. Box 1803, Capitola CA 95010
Copyright 2021. All Rights Reserved.
Picture
Website  design  and computer services provided by ​
​User Friendly Computing