2017 Adult Workouts

DECEMBER 12 / DECEMBER 13:
  • WORKOUT A: Run 4x 1200m, jog 100m, run 300m with a 3 minute recovery between sets.  Start at 10k race pace on the 1200's and gradually get a little faster.  The 300's start at current mile pace and get a little faster.
  • WORKOUT B: Run 4x 1000m, jog 100m, run 200m with a 3 minute recovery between sets.  Start at 10k race pace on the 1000's and gradually get a little faster.  The 200's start at current mile pace and get a little faster. 
DECEMBER 5 / DECEMBER 6
  • WORKOUT A: Run 500m, 1000m, 1500m, 100m, 500m, 250m with a 3 minute jog recovery.  Run at 10k race pace up to the 1500m and 5k pace thereafter.
  • WORKOUT A: Run 400m, 800m, 1200m, 800m, 400m, 250m with a 3 minute jog recovery.  Run at 10k race pace up to the 1200m and 5k pace thereafter.
NOVEMBER 28 / NOVEMBER 29​
  • WORKOUT A: Run 3x 500m, 400m, 300m, 200m with a 90 second jog recovery between reps and a 3 minute jog recovery between sets.  Start at current mile pace and gradually speed up.
  • WORKOUT B: Run 3x 400m, 300m, 200m, 100m with a 90 second jog recovery between reps and a 3 minute jog recovery between sets.  Start at current mile pace and gradually speed up.
NOVEMBER 21 / NOVEMBER 22
  • WORKOUT A: Run 1600m, 1200m, 800, 400m with a 3 minute jog recovery between intervals.
  • WORKOUT B: Run 1200m, 1000m, 800, 300m with a 3 minute jog recovery between intervals.
NOVEMBER  14 / NOVEMBER 15
  • WORKOUT A: Run 5x1000m with a 3 min jog recovery. Start at 10k race pace and run each one 1-2 seconds faster. Cutdowns are 3x200m with a 200m jog recovery.
  • WORKOUT B: Run either 4x1000m or 5x800m with a 3 min jog recovery. Start at 10k race pace and run each one 1-2 seconds faster. Cutdowns are 3x200m with a 200m jog recovery.
NOVEMBER 7 / NOVEMBER 8
  • WORKOUT A: Run 12x 400m with  1:00 minute recovery. Start at 5K pace and gradually work to mile pace.  Cutdowns will be 3x150m with a 250m jog recovery.
  • WORKOUT B: Run 9x 400m with  1:00 minute recovery. Start at 5K pace and gradually work to mile pace.  Cutdowns will be 3x150m with a 250m jog recovery.
OCTOBER 31 / NOVEMBER 1
  • WORKOUT A: Run 3-4x 1600m with  3:00 minute recovery. Pace by lap: Marathon, 10k,10k, 5k.  Cutdowns will be 4x100m on turf on the minute.
  • WORKOUT B: Run 3-4x 1200m with  3:00 minute recovery. Pace by lap: Marathon, 10k,10k, 5k. Cutdowns will be 4x100m on turf on the minute. 
OCTOBER 24 / OCTOBER 25
  • WORKOUT: Run 6-8x800m at 5k race pace with a 3 min jog recovery. Cutdowns are 300m, 200m, 100m with a 1 min recovery.
OCTOBER 17 / OCTOBER 18
  • WORKOUT A: Run 4x 4x300m, with 1 minute jog recovery between reps and 3 mins jog recovery between the sets.  Each set is to be run as a cutdown starting at 5k race pace and ending at goal mile pace. 
  • WORKOUT B: Run 3x 4x300m, with 1 minute jog recovery between reps and 3 mins jog recovery between the sets.  Each set is to be run as a cutdown starting at 5k race pace and ending at goal mile pace. 
OCTOBER 10 / OCTOBER 11
  • WORKOUT A: Run 4x1200m with a 3 minute jog recovery. Pace will be 10k race pace for the first lap, 5k for the second lap, and 10k for the third lap. Cutdowns: 3x200m with a 200m jog.
  • WORKOUT B: Run 4x1000m with a 3 minute jog recovery. Pace will be 10k race pace for 400m, 5k for the next 400m, and 10k for last 200m. Cutdowns: 3x200m with a 200m jog.
OCTOBER 2 / OCTOBER 3:
  • WORKOUT A: Run 1000m @ 10k race pace with a 3 minute jog recovery, followed by 2000m @ 10k pace with a 4 minute jog recovery, 800m @ 3k race pace with a 3 minute jog recovery, then 1500m @10k  race pace and 5k race pace for the last 500m.  Finally, run 4x100m turf strides on the min.  
  • ​WORKOUT B: Run 800m @ 10k race pace with a 3 minute jog recovery, followed by 1600m @ 10k pace with a 4 minute jog recovery, 600m @ 3k race pace with a 3 minute jog recovery, then 1200m @10k  race pace and 5k race pace for the last 400m.  Finally, run 4x100m turf strides on the min.
SEPTEMBER 25 / SEPTEMBER 26
  • WORKOUT A: Run 5x500m at current mile pace with 2 minute jog recoveries. After a 3 minute break, Run 5x300m at cutdown pace with 90 second recoveries.
  • WORKOUT B: Run 5x400m at current mile pace with 2 minute jog recoveries. After a 3 minute break, Run 5x200m at cutdown pace with 90 second recoveries.
SEPTEMBER 19 / SEPTEMBER 20:
  • WORKOUT A: Run 6x 800m at 5k race pace with 3 min jog recovery. Cutdowns: 3x150m with 250m recovery.
  • WORKOUT B: Run 5x 800m at 5k race pace with 3 min jog recovery. ​Cutdowns: 3x150m with 250m recovery.
SEPTEMBER 12 / SEPTEMBER 13:
  • WORKOUT: Run 4x6 mins @ 10k race pace with a 3 min recovery. Cut downs are 4x100 on the minute.
SEPTEMBER 5 / SEPTEMBER 6:
  • WORKOUT A: Run 10x400m at current mile race pace with a 90 second recovery.
  • WORKOUT B: Run 10x300m at current mile race pace with a 90 second recovery.
AUGUST 29 / AUGUST 30:
  • WORKOUT A: Run 800m, 1000m, 1200m @ 10k race pace, then 1000m, 800m @ 5k pace with 3 minute recoveries. Cutdowns are 3x200m with a 200m jog of 1 minute recovery.
  • WORKOUT B: Run 600m, 800m, 1000m @ 10k race pace, then 800m, 600m @ 5k pace with 3 minute recoveries. Cutdowns are 3x200m with a 200m jog of 1 minute recovery.
AUGUST 22 / AUGUST 23:
  • WORKOUT: Repeat 4 times: run 5 minutes at 10k race pace with a 3 minute recovery. Cutdowns are 300m, 200m, 100m with a 90 second recovery.
AUGUST 15 / AUGUST 16:
  • WORKOUT: Repeat 5 times: run 500m @5k race pace, rest 1 minute, run 300m @mile race race, rest 2 minutes. No cutdowns, but accelerate ever 100m of the last 300m.
AUGUST 8 / AUGUST 9:
  • WORKOUT A: Run 4x1200m with a 3 min recovery. Pace schedule by lap: #1; all 10k pace, #2, 10,10,5, #3 10,5,5; #4 all 5k pace.  Cutdowns are 3x150m with a 250m jog.
  • WORKOUT B: Run 4x1000m with a 3 min recovery. Pace schedule by lap: #1; all 10k pace, #2, 10,10,5, #3 10,5,5; #4 all 5k pace.  Cutdowns are 3x150m with a 250m jog.
AUGUST 1 / AUGUST 2:
  • WORKOUT A: Run 4x800m with 3 minute recoveries. Start at 10k race pace and gradually move to 5k race pace. Curdowns are 4x200m with a 90 seccond recovery.
  • WORKOUT B: Run 4x600m with 3 minute recoveries. Start at 10k race pace and gradually move to 5k race pace. Curdowns are 4x200m with a 90 second recovery.
JULY 25 / JULY 26:
  • WORKOUT: Run 100m, 200m, 300m, 400m, 500m, 500m, 400m, 300m, 200m, 100m at mile pace with 30 second recovery for each 100m run.
JULY 18 / JULY 19:
  • WORKOUT: Run 5x400m at 5k race pace with a 3 minute jog recovery.
JULY 11 / JULY 12:
  • WORKOUT: Run 2x 600m, 400m, 300m, 200m, 100m. Run the 600m at current mile pace and a slightly faster pace on each ensuing repetition. 400m jog after the 600's and between the sets, 200m jog recoveries everything else.
JULY 4 / JULY 5:
  • WORKOUT A: Run 4x6 minutes at 10k pace with a 3 minute recovery. Cut downs are 4x100m with 100m jog recovery. .
  • WORKOUT B: People running the Wharf to Wharf race can do the old workout standby of running 2x 6, 4 ,3, 2, 1 minutes
JUNE 27 / JUNE 28, 2017: ENVELOPE STUFFING WORKOUT
  • WORKOUT A: Run 12 sets of alternating 200m. Run the first 200m at 5k race pace (or a bit faster), run the second at marathon pace or 10 seconds slower.
  • WORKOUT B: Run 10 sets of alternating 200m. Run the first 200m at 5k race pace (or a bit faster), run the second at marathon pace or 10 seconds slower.
Wharf to Wharf envelope Stuffing is this Wednesday night, June 28th. Stuffing starts at 6:30pm or after the short workout Soquel High Multi Purpose room Pizza and refreshments will be served!
JUNE 20 / JUNE 21, 2017:
  • WORKOUT: 5 sets of: Run 500m @ mile race pace, jog 1 minute, run 300m a little faster, jog 2 minutes.  Run the last 300m as a cutdown.
JUNE 13 / JUNE 14, 2017:
  • WORKOUT: 6x 4 minutes at 5k race pace with 3 min recoveries. Cutdowns are 3x 150m with 250m jog
JUNE 6 / JUNE 7, 2017:
  • WORKOUT: 4 sets of 400m, 200m. Run the 400m at 5k race pace, the 200m at mile pace with 90 second recoveries between the 400m and the 200m. Next, take a 3 minute break and run 4 sets of 300m, 100m. Run the 300m at mile race pace and the 100m at 800m race pace with 90 second recoveries between the 300m and the 100m,
MAY 30 / MAY 31, 2017:
  • WORKOUT: 4x 800m with a 3 min jog recovery. Run the 2nd and 4th 200's at mile pace, and add 10 seconds to the fast 200's for the 1st and 3rd 200's. Cutdowns will be 300m, 200m, 100m.
MAY 23 / MAY 24, 2017:
  • WORKOUT A: 10x400m with 90 sec recoveries @ fastest possible average. Cutdowns are 3x200m with a 90 sec or 200m jog recovery.
  • WORKOUT B: 8x400m with 90 sec recoveries @ fastest possible average. Cutdowns are 3x200m with a 90 sec or 200m jog recovery.
MAY 16 / MAY 17, 2017:
  • WORKOUT A: 6x1000m with 3 minute recoveries: Pace: #1, 3, 5 @ 5k race pace, #2, 4, 6 @ 10k race pace. 3x150m cutdowns.
  • WORKOUT B: 6x800m with 3 minute recoveries: Pace: #1, 3, 5 @ 5k race pace, #2, 4, 6 @ 10k race pace. 3x150m cutdowns.
MAY 9 / MAY 10, 2017:
  • WORKOUT A: 20x300m with a 90 second recovery. Start at 5k race pace and cutdown to mile pace, 800m pace and a bit quicker towards the last few.
  • WORKOUT B: 20x200m with a 90 second recovery. Start at 5k race pace and cutdown to mile pace, 800m pace and a bit quicker towards the last few. 
MAY 2 / MAY 3, 2017:
  • WORKOUT A: 3x1600m with a 3 minute recovery. Pace on all is half 10k race pace and half 5k race pace. Run 3x300m for the cutdown with 90 second recoveries.
  • WORKOUT B: 3x1200m with a 3 minute recovery. Pace on all is half 10k race pace and half 5k race pace. Run 3x300m for the cutdown with 90 second recoveries.
APRIL 25 / APRIL 26, 2017:
  • WORKOUT: Mile time trials
  • BBQ for all members at Anna Jean Cummings (Blue Ball) Park will follow immediately after the 4/26/17 Wednesday night workout, 6:45PM until dusk.  SCTC will provide drinks and all grill food, including hamburgers, veggie burgers, and dogs will all the fixings.  Please bring something to share.  No chips, please.  We hope to see you all there!
APRIL 18 / APRIL 19, 2017:
  • WORKOUT A: 3x 500m, 400m, 300m with 2 minutes recovery. Pace : run 500m and 400m at mile pace, run 300m a little faster. 2 minutes between sets. Finish with 1x 400m @ mile pace for 200m and kick.
  • WORKOUT B: 3x 400m, 300m, 200m with 2 minutes recovery. Pace : run 500m and 400m at mile pace, run 300m a little faster. 2 minutes between sets. Finish with 1x 400m @ mile pace for 200m and kick.
APRIL 11 / APRIL 12, 2017:
  • WORKOUT A: 5x800m with a 3 minute recovery. Run the first 2 at 10k race pace, the next 2 @ 5k take race pace. Take 2 extra mins after 4th interval. For the last (5th) 800m interval, run the 1st lap at mile pace, and run the 2nd lap all out.
  • WORKOUT B: 4x800m with a 3 minute recovery. Run the first 800m at 10k race pace, the next 2 @ 5k take race pace. For the last (4th) 800m interval, run the 1st lap at mile pace, and run the 2nd lap all out.​
APRIL 4 / APRIL 5, 2017:
  • WORKOUT: 2x 600m , 400m, 300m, 200m, 100m. 400m jog recovery the after 600m and between sets, 200m jog recovery on everything else. Start at mile pace and run a slightly faster pace on each rep. Do the same on the second set.
​MARCH 28 / MARCH 29, 2017:
  • WORKOUT : 4x: 6 minutes @ 10k race pace with a 3 minute recovery jog.  Cutdowns are 3x150m.

​MARCH 21 / MARCH 22, 2017:
  • WORKOUT A: 4x: run 1200m, jog 100m run 300m.  Run 5k race pace on the 1200s and mile race pace on the 300s with 3-4 mins jog recovery between the sets
  • WORKOUT B: 4x: run 1000m, jog 100m run 200m.  Run 5k race pace on the 1000s and mile race pace on the 200s with 3-4 mins jog recovery between the sets
MARCH 14 / MARCH 15, 2017:
  • WORKOUT A: Run 10x 400m intervals with 90 second recoveries @ fastest possible average.  No cutdowns.
  • WORKOUT B: Run 10x 300m intervals with 90 second recoveries @ fastest possible average.  No cutdowns.
MARCH 7 / MARCH 8, 2017:
  • WORKOUT A: Run 5x1000m with 3 mins recovery.  Pace 1,2,4 @ 10k pace, 3 @ 5k pace and 5 @ 3k pace.  Cutdowns: 3x300m with 1 min recovery
  • WORKOUT B: Run 5x800m with 3 mins recovery.  Pace 1,2,4 @ 10k pace, 3 @ 5k pace and 5 @ 3k pace.  Cutdowns: 3x300m with 1 min recovery
FEBRUARY 28 / MARCH 1, 2017:
  • WORKOUT: Run 4x 800m with a 3 min jog recovery.  Pace schedule: 200m at marathon race pace, 200m @ mile pace and repeat the second lap.  Cutdowns will be 4x 200m with a 200m jog or 90 seconds
FEBRUARY 14 / FEBRUARY 15, 2017:
  • WORKOUT A: Run 1600m @10k pace, 1200m @5k pace, 800m @3k pace, 400m @ mile kick pace (negative split) with 3 min recoveries between intervals.
  • WORKOUT B: Run 1200m @10k pace, 1000m @5k pace, 800m @3k pace, 400m @ mile kick pace (negative split) with 3 min recoveries between intervals.
FEBRUARY 7 / FEBRUARY 8, 2017:
  • WORKOUT A: Run 1600m @10k pace, 1200m @5k pace, 800m @3k pace, 400m @ mile kick pace (negative split) with 3 min recoveries between intervals. 
  • WORKOUT B: Run 1200m @10k pace, 1000m @5k pace, 800m @3k pace, 400m @ mile kick pace (negative split) with 3 min recoveries between intervals.
JANUARY 31 / FEBRUARY 1, 2017 Choice of Workouts:
  • WORKOUT A: Run 4x (4x300m) with a 1 min recovery and 3 minutes between sets. Start at 5k pace each set and gradually go faster on each repetition.
  • WORKOUT B: Run 3x (4x300m) with a 1 min recovery and 3 minutes between sets. Start at 5k pace each set and gradually go faster on each repetition.
JANUARY 17 / JANUARY 18, 2017 Choice of Workouts:
  • WORKOUT A: Run 600m, 800m,1000m, 1000m, 800m, 600m, 400m with recovery jogs of 3 mins. Cutdowns are 3x200m with a 200m jog in between.
  • WORKOUT B: Run 500m, 600m,800m, 800m, 600m, 500m with recovery jogs of 3 mins. Cutdowns are 3x200m with a 200m jog in between. 
JANUARY 10 / JANUARY 11, 2017:
  • WORKOUT: 12x200m with a 200m jog recovery. Emphasize strength, jog faster. Emphasize speed, jog slower
FIRST WORKOUT OF 2017
JANUARY 2 / JANUARY 3, 2017:
  • WORKOUT: Run 3x1600m with 3 min recoveries. 10k race pace for the 1st interval,  half 10k / half 5k for the second, and all 5k race pacefor the third.  The cutdowns wil be 300m, 200m, 100m with 200m jog recoveries.​