2016 Adult Workouts
LAST WORKOUT FOR THE YEAR
DECEMBER 26 / DECEMBER 27, 2016:
DECEMBER 26 / DECEMBER 27, 2016:
- WORKOUT A: Run 2x 600m, 400m, 300m, 200m, 100m. 3 mins recovery jog between sets and after the 600m. Start at 5k race pace and gradually increase speed through the repetitions.
- WORKOUT B: Run 2x 500m, 400m, 300m, 200m, 100m. 3 mins recovery jog between sets and after the 500m. Start at 5k race pace and gradually increase speed through the repetitions.
DECEMBER 20 / DECEMBER 21, 2016:
- WORKOUT A: Run 1000m @ 10k race pace, 3 minute jog recovery, 2000m @ 10k race pace, 4 minute jog recovery, 800m @ 3k race pace, 4 minute jog recovery, 1500m @ 10k race pace for the first 1000m and then 5k race pace for the final 500m to the finish. Cutdowns are 3x150m.
- WORKOUT B: Run 800m @ 10k race pace, 3 minute jog recovery, 1600m @ 10k race pace, 4 minute jog recovery, 600m @ 3k race pace, 4 minute jog recovery, 1200m @ 10k race pace for the first 800m and then 5k race pace for the final 400m to the finish. Cutdowns are 3x150m.
DECEMBER 13 / DECEMBER 14, 2016:
- WORKOUT A: Run 5x800m using this pace schedule: 200m at marathon pace, 200m at 5k pace, 200m at marathon pace, 200m at 5k pace. 3 minute recovery. Cutdowns will be 3x200m with a 200m recovery,
- WORKOUT B: Run 4x800m using this pace schedule: 200m at marathon pace, 200m at 5k pace, 200m at marathon pace, 200m at 5k pace. 3 minute recovery. Cutdowns will be 3x200m with a 200m recovery.
DECEMBER 6 / DECEMBER 7, 2016:
- WORKOUT A: Run 12x300m with a 1 minute recovery starting at current mile pace and doing the last 2 at mile goal pace. Cutdowns will be 4x100m with a slow 100m jog.
- WORKOUT B: Run 12x250m with a 150m jog recovery starting at current mile pace and doing the last 2 at mile goal pace. Cutdowns are 4x100m with a slow 100m jog recovery.
NOVEMBER 29 / NOVEMBER 30, 2016:
- WORKOUT A: Run3-4x1200m, jog 100m, run 300m with 3:00 between the sets. Long reps start at 10k pace and gradually move to 5k pace. Short reps start at current mile speed and gradually get faster.
- WORKOUT B: Run3-4x1000m, jog 100m, run 300m with 3:00 between the sets. Long reps start at 10k pace and gradually move to 5k pace. Short reps start at current mile speed and gradually get faster.
NOVEMBER 22 / NOVEMBER 23, 2016:
- WORKOUT A: Run 5x 1000m with a 3 minute recovery. Run intervals 1, 2, 4 at 10k race pace. Run intervals 3, 5 at 5k race pace. Cutdowns are 300m , 200m, 100m with a 90 second recovery.
- WORKOUT B: Run 5x 800m with a 3 minute recovery. Run intervals 1, 2, 4 at 10k race pace. Run intervals 3, 5 at 5k race pace. Cutdowns are 300m , 200m, 100m with a 90 second recovery.
NOVEMBER 15 / NOVEMBER 16, 2016:
- WORKOUT A: Run 10x 400m with a 90 sec recovery going for fastest possible average. Cutdowns are 3x200m with a 200m jog recovery.
- WORKOUT B: Run 10x 300m with a 90 sec recovery going for fastest possible average. Cutdowns are 3x200m with a 200m jog recovery.
NOVEMBER 8 / NOVEMBER 9, 2016:
- WORKOUT A: Run 6x800m at 5k race pace with a 3 min jog recovery , then run 3x200m cutdowns with a 200m jog recovery
- WORKOUT B: Run 5x800m at 5k race pace with a 3 min jog recovery , then run 3x200m cutdowns with a 200m jog recovery
NOVEMBER 1 / NOVEMBER 2, 2016
- WORKOUT A: Pyramid consisting of: 400m, 800m, 1200m, 1600m, 1200m, 800m,400m. 1 minute of recovery for each lap run. 10k pace 1st four reps and 5k pace last 3.
- WORKOUT B: Pyramid consisting of: 200m, 600m, 1000m, 1400m, 1000m, 600m, 200m. 1 minute of recovery for each lap run. 10k pace 1st four reps and 5k pace last 3.
OCTOBER 25 / OCTOBER 26, 2016
NOTE: Greg Brock has a meet at Pinto Lake and *may* be a bit late to the workout depending on traffic.
NOTE: Greg Brock has a meet at Pinto Lake and *may* be a bit late to the workout depending on traffic.
- WORKOUT: Run 3x (500m, 400m, 300m) with 90 second recoveries per interval and between sets. Pace is current mile speed. The cutdown is a single 400m, starting easy and accelerating every 100m.
OCTOBER 18 / OCTOBER 19, 2016
- WORKOUT A: run 3x1600m with a 3 min recovery. Pace by lap, #1 is all 10k, #2 is 3 laps 10k and last lap 5k, #3 is half and half. Cutdowns will be 3x300m with a 1 min recovery.
- WORKOUT B: run 3x1200m with a 3 min recovery, #1 all 10k, #2 is 2 laps 10k and 1 at 5k, #3 is 1 lap 10k and 2 at 5k. Cutdowns will be 3x200m with a 200m jog recovery.
OCTOBER 11 / OCTOBER 12, 2016
- WORKOUT: Run 6x800m with a 3 min recovery at 5k pace, Cutdowns will be 3x150m with a 250m jog recovery.
OCTOBER 4 / OCTOBER 5, 2016
- WORKOUT: Run 2 sets of 600m, 500m, 400m, 300m, 200m, Jog 90 seconds between reps. Jog 3 minutes between sets.
SEPTEMBER 27 / SEPTEMBER 28, 2016
- WORKOUT: Run 4x6 mins at 10k race pace except for the last 3 mins of number 4. The recoveries will be 3 mins. Cutdowns will be 3x200m with a 200m jog recovery.
SEPTEMBER 20 / SEPTEMBER 21, 2016
NOTE: This week, the Tuesday night workout is presumed to begin at 5:30pm at the San Lorenzo Valley High School track due to construction at Santa Cruz High School, and the Wednesday night workout begins as usual at 6:00pm at the Soquel Cruz High School track
NOTE: This week, the Tuesday night workout is presumed to begin at 5:30pm at the San Lorenzo Valley High School track due to construction at Santa Cruz High School, and the Wednesday night workout begins as usual at 6:00pm at the Soquel Cruz High School track
- WORKOUT A: run 1000m @ 10k race pace with a 4 minute jog recovery. 2000m at 10k race pace with a 5 minute jog recovery, 800m at 3k race pace with a 4 minute jog recovery, and 1500m with the 1st 1000m at 10k race pace and the last 500m at 5k race pace.
- WORKOUT B: run 800m @ 10k race pace with a 4 minute jog recovery. 1600m at 10k race pace with a 5 minute jog recovery, 500m at 3k race pace with a 4 minute jog recovery, and 1200m with 2 laps at at 10k at race pace and the last lap at 5k race pace.
SEPTEMBER 13 / SEPTEMBER 14, 2016
NOTE: This week, the Tuesday night workout begins at 5:30pm at the San Lorenzo Valley High School track, and the Wednesday night workout begins as usual at 6:00pm at the Soquel Cruz High School track
NOTE: This week, the Tuesday night workout begins at 5:30pm at the San Lorenzo Valley High School track, and the Wednesday night workout begins as usual at 6:00pm at the Soquel Cruz High School track
- WORKOUT: run 500m, 400m, 300m, 200m, 100m, 500m, 400m, 300m, 200m, 100m, 400m, 300m, 200m, 100m. All with 90 second recoveries, Start with 5k race pace on all reps and gradually increase pace towards current mile pace.
SEPTEMBER 6 / SEPTEMBER 7, 2016
NOTE: This week, the Tuesday night workout begins at 5:30pm at the San Lorenzo Valley High School track, and the Wednesday night workout begins as usual at 6:00pm at the Soquel Cruz High School track
NOTE: This week, the Tuesday night workout begins at 5:30pm at the San Lorenzo Valley High School track, and the Wednesday night workout begins as usual at 6:00pm at the Soquel Cruz High School track
- WORKOUT: run 3x1200m, jog 100m, run 300m, jog 400m or 3 mins recovery between the sets. Run the 1200's at 10k race pace and the 300's at mile race pace.
AUGUST 30 / AUGUST 31, 2016
NOTE: This week, the Tuesday night workout begins at 5:30pm at the San Lorenzo Valley High School track, and the Wednesday night workout begins as usual at 6:00pm at the Soquel Cruz High School track
NOTE: This week, the Tuesday night workout begins at 5:30pm at the San Lorenzo Valley High School track, and the Wednesday night workout begins as usual at 6:00pm at the Soquel Cruz High School track
- WORKOUT A: run 4x1000m with 400m jog or 3 mins recoveries @ 10k race pace, 3x300 cutdowns with 1 min recoveries
- WORKOUT B: run 4x800m with 400m jog or 3 min recovery @ 10k race pace, 4x200m cutdowns with 1 min recoveries
AUGUST 23 / AUGUST 24, 2016
NOTE: This week, the Tuesday night workout begins at 5:30pm at the San Lorenzo Valley High School track, and the Wednesday night workout begins as usual at 6:00pm at the Soquel Cruz High School track
NOTE: This week, the Tuesday night workout begins at 5:30pm at the San Lorenzo Valley High School track, and the Wednesday night workout begins as usual at 6:00pm at the Soquel Cruz High School track
- WORKOUT: This week's workout is simple but slightly different and a little challenging. 10x400m with 200m jog or 90 second recovery. Run the first at half marathon pace and then run each ensuing rep 1 second faster than the previous.
AUGUST 15 / AUGUST 16, 2016
NOTE: This week, the Tuesday night workout begins at 5:30pm at the San Lorenzo Valley High School track, and the Wednesday night workout begins as usual at 6:00pm at the Soquel Cruz High School track
NOTE: This week, the Tuesday night workout begins at 5:30pm at the San Lorenzo Valley High School track, and the Wednesday night workout begins as usual at 6:00pm at the Soquel Cruz High School track
- WORKOUT: Run 4x800m with a 400m jog or 3 min recovery. Pace will start at 10k pace and gradually get faster. The cutdowns will be 4x200m with a 200m jog or 90 seconds recovery.
AUGUST 9 / AUGUST 10, 2016
NOTE: This week, the Tuesday night workout begins at 5:30pm at the San Lorenzo Valley High School track, and the Wednesday night workout begins as usual at 6:00pm at the Soquel Cruz High School track
NOTE: This week, the Tuesday night workout begins at 5:30pm at the San Lorenzo Valley High School track, and the Wednesday night workout begins as usual at 6:00pm at the Soquel Cruz High School track
- WORKOUT: Run 12x300m with 90 second recovery. Run all at 5k race pace except #6 & #12 which are to be run at @ mile race pace.
AUGUST 2 / AUGUST 3, 2016
NOTE: This week, the Tuesday night workout begins at 5:30pm at the San Lorenzo Valley High School track, and the Wednesday night workout begins as usual at 6:00pm at the Soquel Cruz High School track
NOTE: This week, the Tuesday night workout begins at 5:30pm at the San Lorenzo Valley High School track, and the Wednesday night workout begins as usual at 6:00pm at the Soquel Cruz High School track
- WORKOUT: run 6x600m with a 3 min or 400m jog recovery. Pace is half 10k race pace and half 5k race pace. Cutdowns are 3x150m with a 250m jog recovery
JULY 26 / JULY 27, 2016
NOTE: This week, the Tuesday night workout begins at 5:30pm at the San Lorenzo Valley High School track, and the Wednesday night workout begins as usual at 6:00pm at the Soquel Cruz High School track
NOTE: This week, the Tuesday night workout begins at 5:30pm at the San Lorenzo Valley High School track, and the Wednesday night workout begins as usual at 6:00pm at the Soquel Cruz High School track
- WORKOUT A: run 16x200m with a 200m jog @ 5k race pace. The last few may be run cutdown style if desired.
- WORKOUT B: run 12x200m with a 200m jog @ 5k race pace. The last few may be run cutdown style if desired.
JULY 19 / JULY 20, 2016
- Wharf to Wharf peak workout: run 5x400m with a 400m jog or 3 min recovery @ 5k race pace.
JULY 12 / JULY 13, 2016
- WORKOUT A: run 3x1600m @ 5k race pace with a 1 min jog. Cutdowns are 2x300m starting at 10k race pace and accelerating each 100m into finish kick pace.
- WORKOUT B: run 3x1200m @ 5k race pace with a 1 min jog. Cutdowns are 2x300m starting at 10k race pace and accelerating each 100m into finish kick pace.
JULY 5 / JULY 6, 2016
- WORKOUT: 8x500m @ mile pace with a 300m jog or 2 1/2 min recovery. Cutdowns are 3x150m with a 250m jog.
JUNE 28 / JUNE 29, 2016
- WORKOUT: 6x800m with a 400m jog or 3 min recovery. Pace will be 5k but try for negative splits on all. The cutdowns will be 4x200m starting at current mile pace.
JUNE 21 / JUNE 22, 2016
- WORKOUT: Run 12x300m with a 100m jog recovery or 1 min. Pace will start at 5k race pace and gradually get faster with the last on with an acceleration every 100m.
JUNE 14 / JUNE 15, 2016
- WORKOUT: Run 4x6 mins at half 10k pace and half 5k pace with a 3 min recovery. Cutdowns will be 4x100 with a 100 jog.
- NOTE: Greg will make special workouts for those doing the Wharf to Wharf training because these workouts are so similar.
June 7 / JUNE 8, 2016
- WORKOUT Is a "pyramid plus": Run 100m, 200m, 300m, 400m, 600m, 600m, 400m, 300m, 200m,100m plus a bonus 400m. Run mile pace on everything with 90 sec or 200m jog recovery on everything except after both 600's which should be a 3:00 min or 400m jog recovery. The bonus 400m should be run at a faster pace.
May 31 / JUNE 1, 2016
- WORKOUT A: 4 sets of: run 1200m, jog 100m, run 300m, jog 400m or 3 mins and repeat. Long reps are to be run @ 5k race pace, and short reps are to be run @ mile race pace.
- WORKOUT B: 4 sets of: run 1000m, jog 100m, run 200m, jog 400m or 3 mins and repeat. Long reps are to be run @ 5k race pace, and short reps are to be run @ mile race pace.
May 24 / MAY 25, 2016
- WORKOUT: Run 10 x 400m with a 90 sec. recovery. Pace is fastest possible average. Cutdowns are 4x100m with a 90 sec. recovery.
May 17 / MAY 18, 2016
- WORKOUT: Run 4x5 minutes at half 10k race pace and half 5k race pace with a 3 minute jog recovery. The cutdowns will be 3x150m with a 250m jog recovery.
May 10 / MAY 11, 2016
- WORKOUT: 3-4x300m, 45-60 secs between 300s and 3 mins between sets. Each set will be a cutdown from current mile pace to a little faster than mile goal pace
May 2 / May 3, 2016
- WORKOUT A: run 5x1000m with 3 min jog recovery. Run #1 and #2 at 10k race pace, #'s 3-5 at 5k race pace. Cutdowns are 3x300m at mile race pace.
- WORKOUT B: run 5x800m with 3 min jog recovery. Run #1 and #2 at 10k race pace, #'s 3-5 at 5k race pace. Cutdowns are 3x200m starting at mile race pace.
APRIL 26 / APRIL 27, 2016
- WORKOUT: Pyramid consisting of: 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m. 5k race pace on the way up. Go slightly faster on the way down. 30 seconds of recovery for each 200m meters run. Last two reps are the cutdown.
APRIL 19 / APRIL 20, 2016
- WORKOUT: 10x400m with a 90 sec. recovery. Pace is fastest possible average and we will do 4x100m for the cutdowns also with a 90 sec. recovery.
APRIL 12 / APRIL 13, 2016
- WORKOUT: 6x4 mins with a 3 min recovery. Pace is 10k for the first 4 and 5k for the last two. Cutdowns will be striding 3x100 with 2 mins between.
APRIL 5 / APRIL 6, 2016:
- WORKOUT: A pyramid of 800m, 1000m, 1200m, 1000m, 800m. Recoveries are 3 mins. Pace will be 10k race pace for the first 3 reps and 5k race pace for the last two. 3x150m for post-workout cutdowns with a 250m jog recovery.
MARCH 29 / MARCH 30, 2016:
- WORKOUT: 5 sets of: run 500m at 5k race pace, jog 100m, run 300m at race mile pace, jog 400m or 3 min recovery and repeat until the 5 sets are done.
MARCH 22 / MARCH 23, 2016:
- WORKOUT: Run 4x6:00 at 10k pace with a 3 min recovery. Cutdowns will be 3x200m with a 200m jog recovery
MARCH 16, 2016:
- The Soquel High School track will not be available, so we will do either a hill workout or repeats around Blue Ball Park.
MARCH 15, 2016 - choice of workouts:
- WORKOUT A: run 1000m at 10k race pace with a 3 minute jog recovery, 2000m @ 10k pace with 4 min recovery, 800m @ 3k pace with, 3 min recovery, 1500m @ 10k pace.
- WORKOUT B: run 800m at 10k race pace with a 3 min jog recovery, 1600m @ 10k pace with 4 min recovery, 600m @ 3k pace with 3 min recovery, 1200m @ 10k pace.
MARCH 9, 2016:
- The Soquel High School track is not avaialble due to a lacrosse game, so we will do a hill workout that night.
MARCH 8, 2016:
- WORKOUT: 5x500m with a 300m jog or 2:30 recovery, pace is current mile race pace, 400m jog or 3 mins between the sets, 5x300m with 1:30 recovery, pace is mile goal pace.
MARCH 1 / MARCH 2, 2016 - choice of workouts:
- WORKOUT A: run 1000m at 10k race pace with a 3 minute jog recovery, 2000m @ 10k pace with 4 min recovery, 800m @ 3k pace with, 3 min recovery, 1500m @ 10k pace.
- WORKOUT B: run 800m at 10k race pace with a 3 min jog recovery, 1600m @ 10k pace with 4 min recovery, 600m @ 3k pace with 3 min recovery, 1200m @ 10k pace.
FEBRUARY 23 / FEBRUARY 24, 2016:
- WORKOUT : 5x800m at 5k race pace with a 3 min recovery or 400m jog. The post-workout cutdowns will be 4x200m with a 200m jog recovery.
FEBRUARY 16 / FEBRUARY 17, 2016:
- WORKOUT : 4x 400m,300m,200m. Recovery 90 secs between reps and 3 mins between the sets. Each set is a mild cutdown starting a mile date pace which is what you can currently run for a well-paced mile. The last set can be run a little more aggressively.
FEBRUARY 9 / FEBRUARY 10, 2016 - choice of workouts:
- WORKOUT A: 4x (run 1600m at 10k pace with a 3:00 recovery), 3x150m cutdowns with a 250m jog recovery.
- WORKOUT B: 4x (run 1200m at 10k pace with a 3:00 recovery), 3x150m cutdowns with a 250m jog recovery.
FEBRUARY 2 / FEBRUARY 3, 2016:
- WORKOUT: Down ladder with a 3 minute jog recovery between intervals: run 1200m at 10k race pace to dial in for the Super Bowl Run, run 1000m a little faster pace (~1 sec per lap), run 800m with the same speed increase, run 600m same speed increase, run 400m cutdown.
JANUARY 26 / JANUARY 27, 2016:
- WORKOUT: Run 10x400m with a 90 sec. recovery. Pace is fastest possible average. Cutdowns will be 3x200m with a 200m jog.
JANUARY 19 / JANUARY 20, 2016 - choice of workouts:
- WORKOUT A: 4x (run 1200m, jog 100m, run 300m, jog 400m) with a 400m jog between sets. Run the 1200m starting at 10k race pace and gradually move to 5k race pace by the last one. Run the 300m at mile pace.
- WORKOUT B: 4x (run 1000m, jog 100m, run 200m) with a 400m jog between sets. Run the 1200m starting at 10k race pace and gradually move to 5k race pace by the last one. Run the 200m at mile pace.
JANUARY 12 / JANUARY 13, 2016:
- WORKOUT: Run 20-25 minutes, running a 200m @ 5k race pace and a 200m at 10 seconds slower than that. Examples: 40s/50s, 60s/70s, etc.
JANUARY 5 / JANUARY 6, 2016:
- WORKOUT: 3x4x300m, 100m jog between reps and 400m jog between the sets. Each set will be a cutdown starting at 5k pace. We will finish with one 400m run at 5k pace for the 1st 200m and speeding up the last 200m.
