2018 Adult Workouts

Our weekly anchor workouts are conceived by our coach, Greg Brock. Workouts are to be posted prior to each Tuesday's workout and are subject to revision without notice.  The Tuesday night workout begins at 5:30pm at the Santa Cruz High School track, and the Wednesday night workout begins at 6:00pm at the Soquel Cruz High School track.
DECEMBER 25 / DECEMBER 26
  • WORKOUT A: Run 10-11 minutes at tempo pace, i.e. 10-15 seconds per mile slower than 10k race pace.  Then run 2x 1000m at 10k and 5k pace, respectively. Recoveries are 90 seconds.  Finish with 4x 200m cutdowns.
  • WORKOUT B: Run 10-11 minutes at tempo pace, i.e. 10-15 seconds per mile slower than 10k race pace.  Then run 2x 800m at 10k and 5k pace, respectively. Recoveries are 90 seconds.  Finish with 4x 200m cutdowns.
DECEMBER 18 / DECEMBER 19
  • WORKOUT A: Run 4x 4x300m with a 1 minute recovery between reps and a 3 minute recovery between sets.  Pace is 5k, 1.6k, 5k, 1.6k for the first 3 sets. The 4th set should be run at cutdown pace.
  • WORKOUT B: Run 3x 4x300m with a 1 minute recovery between reps and a 3 minute recovery between sets.  Pace is 5k, 1.6k, 5k, 1.6k for the first 2 sets. The 3rd set should be run at cutdown pace.​
DECEMBER 11 / DECEMBER 12
  • WORKOUT A: Run 4x 1200m.  Pace is 10k race pace for the first 2 laps and 5k race pace for the last lap. Cutdowns are 3x 200m.
  • WORKOUT B: Run 4x 1000m.  Pace is 10k race pace for the 600m and 5k race pace for the last 400m. Cutdowns are 3x 200m.
DECEMBER 4 / DECEMBER 5
  • WORKOUT A: Run 800m, 1000m, 1200m, 1000m, 800m intervals with 3 minute jog recoveries. Pace is 10k race pace until the halfway point and then run the remainder at 5k race pace. Cutdowns are 4x 100m.
  • WORKOUT B: Run 600m, 800m, 1000m, 800m, 600m intervals with 3 minute jog recoveries. Pace is 10k race pace until the halfway point and then run the remainder at 5k race pace. Cutdowns are 4x 100m.
NOVEMBER 27 / NOVEMBER 28
  • WORKOUT A: Run 4x 400m at mile date pace, jog 100m, run 300m at mile goal pace, jog 200m, run 200m a little faster than goal pace.
  • WORKOUT B: Run 3x 400m at mile date pace, jog 100m, run 300m at mile goal pace, jog 200m, run 200m a little faster than goal pace.
NOVEMBER 20 / NOVEMBER 21
  • WORKOUT A: Run 4x 1200m with a 3-minute jog recovery.  1st 1200: All laps at half marathon pace; 2nd 1200: All laps at 10k pace; 3rd 1200: 2 laps at 10k pace, 2 laps at 5k pace; 4th 1200: All laps at 5k pace.  Cutdowns are 3x 300m.
  • WORKOUT B: Run 4x 1000m with a 3-minute jog recovery.  1st 1000: All laps at half marathon pace; 2nd 1000: All laps at 10k pace; 3rd 1000: half at 10k pace, half at 5k pace; 4th 1000: All laps at 5k pace.  Cutdowns are 3x 300m.
NOVEMBER 13 / NOVEMBER 14
  • WORKOUT A: Run 10x 400m at fastest possible average with a 90-second recovery
  • WORKOUT B: Run 5x 400m at 5k pace with a 3-minute recovery (Recommended for anyone who will be racing this weekend.)
NOVEMBER 6 / NOVEMBER 7
  • WORKOUT: Run 4-10X 800m at 5k pace with 3-minute recoveries, followed by 4x 100m strides or cutdowns on turf if possible
OCTOBER 30 / OCTOBER 31
  • WORKOUT A: Run 1600m at 10k pace with 3-minute recovery, 1200m at 5k pace with 3-minute recovery, 1000m at 3k pace with 3-minute recovery. Cutdowns are 3x 200m with a 90-second recovery
  • WORKOUT B: Run 1200m at 10k pace with 3-minute recovery, 1000m at 5k pace with 3-minute recovery, 800m at 3k pace with 3-minute recovery. Cutdowns are 3x 200m with a 90-second recovery
OCTOBER 23 / OCTOBER 24
  • WORKOUT: Run 100m, 200m, 300m, 400m, 600m, 600m, 400m, 300m, 200m, and 100m with 1 minute recoveries on all but 2 minutes after both 600s. Run mile pace through the second 400m and then cut down the pace.
OCTOBER 16 / OCTOBER 17
  • WORKOUT A: Run 800m, 900m, 1000m, 900m, 800m with 3 minute jog recoveries. Run the first 3 intervals at 10k race pace, and run the last 2 intervals at 5k race pace.  Cutdowns are 3x200m with a 90 second jog recovery.
  • WORKOUT B: Run 700m, 800m, 900m, 800m, 700m with 3 minute jog recoveries. Run the first 3 intervals at 10k race pace, and run the last 2 intervals at 5k race pace.  Cutdowns are 3x200m with a 90 second jog recovery.
OCTOBER 9 / OCTOBER 10
  • WORKOUT: Run 6-7x 800m at 5k race pace with a 3 minute jog recovery.  Cutdowns are 4 x100m on the turf with a 45 second recovery jog.
OCTOBER 2 / OCTOBER 3
  • WORKOUT A: Run 7x 400m, jog 200m, run 200m jog 200m and repeat. Start at mile date pace and work to mile goal pace. Run the 200's 1 sec faster than the 400m pace, e.g. 400m @ 90s and 200m @ 44s.
  • WORKOUT B:  Run 6x 400m, jog 200m, run 200m jog 200m and repeat.  Start at mile date pace and work to mile goal pace. Run the 200's 1 sec faster than the 400m pace, e.g. 400m @ 90s and 200m @ 44s.
SEPTEMBER 25 / SEPTEMBER 26
  • WORKOUT: Run 6-8x 800m @5k race pace with 3 min recovery followed by 4x100m on turf with 45s recovery
SEPTEMBER 18 / SEPTEMBER 19
  • WORKOUT A: Run 3x1600m w/ 3 min recovery: #1 all 10k, #2 2@10k , 2@5k 3. All 5k. Cutdowns: 300m, 200m, 100m with 1 min recoveries. 
  • WORKOUT B: Run 3x1200m w/ 3 min recovery: #1 all 10k, #2 2@10k , 2@5k 3. All 5k. Cutdowns: 300m, 200m, 100m with 1 min recoveries. 
SEPTEMBER 11 / SEPTEMBER 12
  • WORKOUT A: 10x 400m at fastest possible average with a 90 second recovery.
  • WORKOUT B: 10x 300m at fastest possible average with a 90 second recovery.
SEPTEMBER 4 / SEPTEMBER 5
  • WORKOUT: 200m, 400m, 600m, 800m, 800m, 600m, 400m, 200m. Run 200ms and 400ms at mile pace, and 600ms and 800ms at 5k pace. Recovery is 30 seconds for every 100m run. For example, 1 minute recovery after 200m runs.
AUG 28 / AUG 29
  • WORKOUT A: 4-5x 1000m at 10K pace, jog 200m, run 200m at mile pace, with 400m jog or 3 minute recovery.
  • WORKOUT B: 4-5x 800m at 10K pace, jog 200m, run 200m at mile pace, with 400m jog or 3 minute recovery.
AUG 21 / AUG 22
  • WORKOUT: 2x 600m, 400m, 300m, 200m, 100m, with 400m jog or 3 minute recovery after 600m and between sets, and 200m jog or 90 second recovery after everything else. Start at current mile pace and run the rest as a gentle cutdown.
AUG 14 / AUG 15
  • WORKOUT: 4x 800m at 5k pace with a 3 minute recovery, followed by 4x 200m cutdowns with a 200m jog or 44 second recovery.
AUG 7 / AUG 8
  • WORKOUT: 10x 400m, starting at 5k pace and ending with mile goal pace.
JULY 31 / AUG 1
  • WORKOUT: 10x 300m with 90 second recovery, starting at 5k pace and working down to mile goal pace.
JULY 24 / JULY 25
  • WORKOUT: 12x 200m with 200m jog or 90 second recovery, starting at 5k pace and working down to mile goal pace.
JULY 17 / JULY 18
  • WORKOUT: 5x 400m at 5k pace with 400m jog or 3 minute recovery.
JULY 10 / JULY 11
  • WORKOUT A: 3x 1200m at 5k pace with 1 min recovery, followed by 400m, 300m, and 200m cutdowns with 90 second recovery.
  • WORKOUT B: 3x 1000m at 5k pace with 1 min recovery, followed by 400m, 300m, and 200m cutdowns with 90 second recovery.
JULY 3 / JULY 4
  • WORKOUT: 2x 600m, 400m, 300m, 200m, and 100m, with 3 minute recovery after 600m and between sets, and 90 second recovery for all others. Start 600m at mile pace and slightly faster each repetition.
JUNE 26 / JUNE 27
  • WORKOUT: Mile time trials
JUNE 19 / JUNE 20
  • WORKOUT: 4x 200m cutdowns starting at mile pace with 90 second recovery. Followed by a 3 minute recovery, then 800m at mile pace 1st lap, and kick second lap. Then a 5 minute recovery, and 4x 200m cutdowns with 90 second recovery.
JUNE 12 / JUNE 13
  • WORKOUT A: 6x 800m @ 5k pace with 3 minute recovery, followed by 300m, 200m, 100m with 100m recovery jogs.
  • WORKOUT B: 5x 800m @ 5k pace with 3 minute recovery, followed by 300m, 200m, 100m with 100m recovery jogs.
JUNE 5 / JUNE 6
  • WORKOUT: 4x 400m @ current mile pace, jog 200m, run 200m @ goal mile pace, with 4 minute recovery. Then 4x 300m @ goal mile pace , jog 100m, run 100m @ faster pace, 2 minute recovery between each of these sets.
MAY 29 / MAY 30
  • WORKOUT A: 800m @10k pace, 1000m @10k pace, 1200m @5k pace, 1000m @5k pace, 800m @5k pace, with 3 minute recovery, followed by 3x 200m cutdowns.
  • WORKOUT B: 600m @10K pace, 800m @10K pace,1000m @5K pace, 800m @5K pace, 600m @5K pace, with 3 minute recovery, followed by 3x 200m cutdowns with a 200 jog recovery.
MAY 22 / MAY 23
  • ​WORKOUT A: 3x 500m, 400m, 300m @ mile pace with 90 second recovery, followed by 2x 200m cutdowns.
  • WORKOUT B: 3x 400m, 300m, 200m @ mile pace with 90 second recovery, followed by 2x 200m cutdowns.
MAY 15 / MAY 16
  • ​WORKOUT A: 5 sets of: run 800m @ 5K pace, jog 200m, and run 200m @ mile pace, with 3 minute recovery between sets.
  • ​WORKOUT B: 4 sets of: run 800m @ 5K pace, jog 200m, and run 200m @ mile pace, with 3 minute recovery between sets.
MAY 8 / MAY 9
  • WORKOUT A: 4 sets of 400m, 300m, 200m, 100m, with 90 second recovery between reps, and 3 minute recovery between sets. Each set is a cutdown starting at mile pace.
  • WORKOUT B: 3 sets of 400m, 300m, 200m, 100m, with 90 second recovery between reps, and 3 minute recovery between sets. Each set is a cutdown starting at mile pace.
MAY 1 / MAY 2
  • WORKOUT: 4x6 minutes @ 10K pace with a 3 minute recovery, followed by 4x100m cutdowns with 100m jog recovery.
APRIL 24 / APRIL 25
  • WORKOUT A: 10x400m @ fastest possible average with 90 second recovery, followed by 3x150m cutdowns with 250m jog recovery.
  • WORKOUT B: 10x300m @ fastest possible average with 90 second recovery, followed by 3x150m cutdowns with 250m jog recovery.
MARCH 27 / MARCH 28
  • WORKOUT A: 5x 500m @ current mile pace with a 90 second recovery followed by: 4x400m @ current mile pace with a 90 second recovery, running the last two 400's at cutdown pace.
  • WORKOUT B: 4x 500m @ current mile pace with a 90 second recovery followed by: 3x400m @ current mile pace with a 90 second recovery, running the last two 400's at cutdown pace.
MARCH 20 / MARCH 21
  • WORKOUT A: 4 sets of: run 1200m, jog 100m, run 300m with a 3 min recovery jog between sets.  Pace per lap is as follows: Set #1: 10k, 10k, 10k race pace; Set #2: 10k, 10k , 5k race pace; Set #3 10k, 5k, 5k race pace; Set #4. 5k, 5k, 5k race pace. 
  • WORKOUT B: 4 sets of: run 1000m, jog 100m, run 200m with a 3 min recovery jog between sets.  Interval pace similar to Workout A.  Run the 200's and 300's at mile race pace.
MARCH  13 / MARCH 14
  • WORKOUT: Run 4x 400m, 300m, 200m, 100m with a 1 minute jog recovery between reps and a 3 minute jog recovery between sets.  Each set is to run as a cutdown starting a current mile pace.
MARCH  6 / MARCH 7
  • WORKOUT A: Run 1600m, 1200m, 1000m, 800m at 5k race pace with a 3 minute jog recovery between sets.  Cutdowns are 3x 150m with a 250m jog recovery.
  • WORKOUT B: Run 1200m, 1000m, 800m, 600m at 5k race pace with a 3 minute jog recovery between sets.  Cutdowns are 3x 150m with a 250m jog recovery.
FEBRUARY 27 / FEBRUARY 28
  • WORKOUT: Run 10x 400m with a 90 second jog recovery. Calculate current mile pace per 400m, add 5 seconds for the first one. Drop 1 second on each of the following reps.  Cutdowns are 3x 200m with a 200m jog recovery.
FEBRUARY 20 / FEBRUARY 21
  • WORKOUT: Run 5x800m @ 5k race pace with a 3 min. jog recovery.  Cutdowns are 3x200m with a 200 jog recovery.
NOTE: The Wednesday night workout cannot be a track workout as there are two CCS Soccer games there.  We can do a hill repeat workout instead, meeting by the shops.  People could do their track workout at the Saturday workout at Santa Cruz.  
FEBRUARY 13 / FEBRUARY 14
  • WORKOUT A: Run 3x 600m, 400m, 300m, 200m, 100m. Jog recoveries are 3 mins after the 600m and between sets, 90 seconds on other reps.
  • WORKOUT B: Run 3x 500m, 400m, 300m, 200m, 100m. Jog recoveries are 3 mins after the 500m and between sets, 90 seconds on other reps.
FEBRUARY 6 / FEBRUARY 7
  • WORKOUT A: Run 4x1200m with a 3 min recovery at the following pace schedule: #1 all at 10k race pace, #2 at 10k, 10k, 5k, #3 at 10k, 5k, 5k, #4 at 5k, 5k, 5k. Cutdowns are 3x300m.
  • WORKOUT B: 4x1000m with a 3 min recovery at the following pace schedule: #1 all at 10k race pace, #2 at 10k, 10k, 5k, #3 at 10k, 5k, 5k, #4 at 5k, 5k, 5k. Cutdowns are 3x300m. 
JANUARY 30 / JANUARY 31:

  • WORKOUT A: 12x400m at 5k pace with a 1 min recovery. Cutdowns will be 3x150m with a 250m jog.
  • WORKOUT B: 12x300m at 5k pace with a 1 min recovery. Cutdowns will be 3x150m with a 250m jog.
JANUARY 23 / January 24:
  • WORKOUT A: Run 5x 1000m with a 3 minute jog recovery (pace: 10k, 10k, 5k,10k, 5k). Cutdowns are 3x 200m with a 200m jog.
  • WORKOUT B: Run 5x 800m with a 3 minute jog recovery (pace: 10k, 10k, 5k,10k, 5k). Cutdowns are 3x 200m with a 200m jog.
JANUARY 16 / JANUARY 17:
  • WORKOUT: Mile time trials
NOTE: On Wednesday, the workout will be immediately followed by SCTC's annual membership signup at Soquel High School.
JANUARY 9 / JANUARY 10:
  • WORKOUT: Run 2x 600m, 400m, 300m, 200m, 100m with a 90 second recovery jog after all reps and a 3 min jog recovery between the sets.  Start the with mile date pace on the 600m and run each rep at a bit faster pace
JANUARY 2 / JANUARY 3:
  • WORKOUT: Run 4x 800m with a 3 min jog recovery between the sets.  Pace: 1st and 3rd 200s at marathon pace. 2nd and 4th 200 at mile pace.  2x400 with 3 min recovery, @ goal mile pace running a negative split. ​