2015 Adult Workouts

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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.

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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. 

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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 Santa Cruz Track CLub P.O. Box 1803, Capitola CA 95010 Copyright 2017. All Rights Reserved. Website  design  and computer services provided by ​ ​User Friendly Computing