2019 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.

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DECEMBER 31 - Tuesday workout will be at Santa Cruz High School from 3:30PM until 7:00PM

• WORKOUT A: Run 6x 600m w/ ‪2:00‬ recovery. First 400m @5k race pace, last  200m @mile pace. 3x200m cutdowns.
• WORKOUT B: Run 5x 600m w/ ‪2:00‬ recovery. First 400m @5k race pace, last  200m @mile pace. 3x200m cutdowns
• WORKOUT C: Run 5000m as follows: 200m @5k race pace followed by 200m @ 5k pace plus 10 seconds.  Repeat until done.

DECEMBER 24

• WORKOUT: Run 200m, 400m, 600m, 800m, 800m, 600m,400m, 200m. 30 second recovery for each 200m run. Start at 5k race pace. Pick up the pace a bit last / reps

DECEMBER 17 / DECEMBER 18

• WORKOUT A: Run 12x400m w/ 1 min recovery followed by 4x100m cutdowns. Start at 5k race pace and gradually get faster.
• WORKOUT B: Run 12x300m w/ 1 min recovery followed by 4x100m cutdowns. Start at 5k race pace and gradually get faster.

DECEMBER 10 / DECEMBER 11

• WORKOUT: Run 5x 1000m with a 3 minute jog recovery.  Pace is as follows: #1 all 10k pace, #2 Last 200m @5k , #3 Last 400m @5k, #4 Last 600m @ 5k, #5 Last 800m @ 5k. Cutdowns are 3x150m with a 250m jog.

DECEMBER 3 / DECEMBER 4

• WORKOUT A: Run 5x: 500m w/ 1 min. jog recovery, 300m w/ 2 min. jog recovery, 500m @ 5k race pace, 300m @ current mile pace.
• WORKOUT B: Run 4x: 500m w/ 1 min. jog recovery, 300m w/ 2 min. jog recovery, 500m @ 5k race pace, 300m @ current mile pace.

NOVEMBER 26 / NOVEMBER 27

• WORKOUT A: Run 1600m @ marathon race pace, 1 minute  jog recovery, 1600m @ half marathon pace,  1 minute recovery, 1600m @ 10k pace, 2 minute recovery, 1600m @ 8k race pace. 3x 200m cutdowns with 200 jog recoveries.
• WORKOUT A: Run 1200m @ marathon race pace, 1 minute  jog recovery, 1200m @ half marathon pace,  1 minute recovery, 1200m @ 10k pace, 2 minute recovery, 1200m @ 8k race pace. 3x 200m cutdowns with 200 jog recoveries.

NOVEMBER 19 / NOVEMBER 20

• WORKOUT: Run 3-4x 300m.  100m jog recovery between reps, 400m jog between sets.  Each set is a citron starting at 5k race pace.

NOVEMBER 12 / NOVEMBER 13

• WORKOUT: Run 4x: 1000m with a 200m jog recovery.  400 jog recovery between sets.  Run the 1000's @ 10k, 5k, 5k race pace. The 200's start at 5k pace and cut down. 
• CIM Runners: Run 10x 800m @ Yasso or 5k pace pace. with recovery time equal to running time.
• Cross County Group: Run 5x 400m@ 5k race pace with 400m jog recoveries.

NOVEMBER 5 / NOVEMBER 6

• WORKOUT A: Run 2x: 600m, 500m, 400m, 300m, 200m.  90 sec recoveries between reps and 3 mins between the sets. Pace starts at current mile pace and gradually gets faster.
• WORKOUT B: Run 2x: 500m, 400m, 300m, 200m, 100m.  90 sec recoveries between reps and 3 mins between the sets. Pace starts at current mile pace and gradually gets faster.

OCTOBER 29 / OCTOBER 30

• WORKOUT A: Run 1000m, 2000m, 800m, 1500m with a 3 minute rest between each rep.  Pace is 10k, 10k, 3k, (i.e., first 1000m at 10k, next 500m at 5k)
•  WORKOUT B: Run 800m, 1600m, 600m, 1200m with a 3 minute rest between each rep.  Pace is 10k, 10k, 3k, (i.e., first 800m at 10k, next 400m at 5k)

OCTOBER 22 / OCTOBER 23

• WORKOUT:  Run 6-7 sets of: Run 400m, jog 200m, run 200.  Run the 400's @mile pace and the 200's a bit faster.  400m jog recovery between sets. 

OCTOBER 15 / OCTOBER 16

• WORKOUT A: Run 8x 800m with a 3 minute jog recovery between intervals
• WORKOUT B: Run 6-7x 800m with a 3 minute jog recovery  between intervals

OCTOBER 8 / OCTOBER 9

• WORKOUT A: Run 4x 1200m w/ 3 a minute jog recovery between sets.  Pace schedule is as follows: Set 1. Run all laps at 10k race pace; Set 2. 10k, 10k, 5k; Set 3. 10k, 5k, 5k; Set 4. Run all laps at 5k race pace. After the 4 sets, run 3x 300m cutdowns with a 1 minute jog recovery between each.
•  WORKOUT B: Run 4x 1000m w/ 3 a minute jog recovery between sets.  Pace schedule is as follows: Set 1. Run all at 10k race pace; Set 2. Run 600m @ 10k, 400m @ 5k; Set 3. Run 400m @ 10k, 600m @ 5k; Set 4. Run all at 5k. After the 4 sets, run 3x 300m cutdowns with a 1 minute jog recovery between each.

OCTOBER 1 / OCTOBER 2

• WORKOUT A: Run 2x 600m, 500m, 400m, 300m, 200m.  90 second recovery jog after each rep and 3 minute recovery jog between the sets. Pace starts at current mile race pace and gets faster.
• WORKOUT B: Run 2x 500m, 400m, 300m, 200m, 100m.  90 second recovery jog after each rep and 3 minute recovery jog between the sets. Pace starts at current mile race pace and gets faster.

SEPTEMBER 24 / SEPTEMBER 25

• WORKOUT: Run 6x 800m@ 5k race pace.  Recovery jog is equal to 800 run time.  Cut downs: 3x 150m with a 250m jog recovery.

SEPTEMBER 17 / SEPTEMBER 18

• WORKOUT A: Run 1600m @ 10k race pace, 1200m (2 laps @ 10k, 1 lap @ 5k pace), 800m @ 5k race pace, 400m starting at mile pace and kick last 200m. 3 minute jog recovery on all reps
  
• WORKOUT A: Run 1200m @ 10k race pace, 1000m (half @ 10k, half @ 5k pace), 800m @ 5k race pace, 400m starting at mile pace and kick last 200m. 3 minute jog recovery on all reps ​

SEPTEMBER 10 / SEPTEMBER 11

• WORKOUT A: Run 5x 1000m: Reps 1,2,4 @ 10k race pace, reps 3 and 5 @ 5k race pace, 3:00 minute recovery between reps. Cutdowns: 3x 200m  with a 200 jog recovery.
• WORKOUT B: Run 5x 800m or 4x 1000m: Reps 1,2,4 @ 10k race pace, reps 3 and 5 @ 5k race pace, 3:00 minute recovery between reps. Cutdowns: 3x 200m  with a 200 jog recovery.

SEPTEMBER 3 / SEPTEMBER 4

• WORKOUT A: Run 4x: 500m, 300m jog rec, 400m, 200m jog rec, 300m, 300m jog rec and start next set. Run current mile pace with the 300's a bit faster.
• WORKOUT B: Run 3x: 500m, 300m jog rec, 400m, 200m jog rec, 300m, 300m jog rec and start next set. Run current mile pace with the 300's a bit faster.

August 27 / AUGUST 28

• WORKOUT A: Run 4x1200m, jog 100m, run 300m. 1200s@10k pace, 300s @ mile pace. 3:00 between the sets. 
• WORKOUT B: Run 4x1000m, jog 100m, run 200m. 1000s@10k pace, 200s @ mile pace. 3:00 between the sets.

August 20 / AUGUST 21

• WORKOUT: Run 10x 400 with 90 sec recovery, 3x150 with 250 jog recovery.

August 13 / AUGUST 14

• WORKOUT: Run 4x 800m @5k or Yasso pace w/3 min recovery, cutdowns, 4x200m, 200m jog or 90 second rec.

August 6 / AUGUST 7

• WORKOUT: Run 10-12x 300m with a one minute jog recovery.

JULY 30 / JULY 31

• WORKOUT A:  ​Run 12-15x 200m w/ 200m jog @ 5k race pace or a little faster
  
• WORKOUT B: 24-30 turf strides with a 60-70 jog recovery, 5k pace or a little faster. 

JULY 23 / JULY 24

• WORKOUT:  Run ​5x 400m @5k race pace with a 400m jog recovery.

JULY 16 / JULY 17

• WORKOUT:  ​Run ​3x150m @ 5k race pace with a 1 minute jog recovery. Cutdowns: 4x 100m turf strides with 45 second recovery

JULY 9 / JULY 10

• WORKOUT:  ​Run ​1200m, 1000m, 800m, 600m:  300m , 200m, 100m. Start at 5k race pace and very gradually run faster w/ a 3 minute rest. Cutdowns: 300m, 200m, 100m with 1:30 rest.

JULY 2/ JULY 3

• WORKOUT:  ​Run ​3-4x 300m, 1 minute jog recovery between reps and 3 mins between sets.  Start each set at 5k race pace and gently cutdown the pace. 

JUNE 25 / JUNE 26

• WORKOUT: ​Run 4x 200m@ mile race pace with negative splits, 200m jog recovery between intervals

Wharf to Wharf Envelope Stuffing in the Soquel High School Multipurpose Room following the Wednesday Night workout on 6/26/19

JUNE 18 / JUNE 19

• WORKOUT A: 5x: Run 800m @ 5k race pace, 3 minute jog recovery, 200m @ mile race pace
• WORKOUT B: 4x: Run 800m @ 5k race pace, 3 minute jog recovery, 200m @ mile race pace

JUNE 11 / JUNE 12

• WORKOUT: ​Run 2x 600m, 500m, 400m, 300m, 200m; Run the 600m, 500m, 400m intervals @ mile race pace.  Pace is a little faster on the 300m and 200m intervals.  2 minute jog recovery between intervals, 4 minute jog recovery between sets. Run the 2nd set faster than 1st set. 

JUNE 4 / JUNE 5

• DISTANCE MEDLEY WORKOUT:  Run 600m @ 10k race pace, 1200m @ 5k race pace, 800m @ 3k race pace , 400m @ 800m race pace
• WHARF TO WHARF GROUP: Run 2x4x100m,  curves and straights 1x400m.

MAY 28 / MAY 29

• WORKOUT:  Run 10x 400m @ current 1500m race pace with a 1 minute jog recovery.  Cutdowns are 3x200m with a 2 minute jog recovery.

MAY 21 / MAY 22

• WORKOUT A:  Run 4x1200m, 100m jog, then 300m; 3 min recovery between the sets. Start the 1200's at 10k race pace and work down to 5k race pace.
• WORKOUT B:  Run 4x1000m, 100m jog, then 200m; 3 min recovery between the sets. Start the 1000's at 10k race pace and work down to 5k race pace.
• WHARF TO WHARF TRAINING WORKOUT: Run 3x: 500m, 400m, 300m with 90 second jog recoveries between intervals.  Then run 2x 150m. 3 mins before, during and after. Mole pace. 

MAY 14 / MAY 15

• WORKOUT:  Run 3-4x 4x300, 1 min between reps, 3 mins between sets. Each set starts at 5k race pace and works down to 800m race pace. 

MAY 7/ MAY 8

• WORKOUT A: Run 5x 800m @ 5k race pace with a 3 minute jog recovery.  Cutdowns are 3x 200m ​with a 90 second jog recovery.

APRIL 30 / MAY 1

• WORKOUT: Run 600m, 500m, 400m, 300m, 200mx2.  Start at mile date pace and gently increase pace. 2:30 Recoveries with 4 mins between sets.

APRIL 23 / APRIL 24

• WORKOUT A: Run 4x 1000m , jog 100m or 34 seconds, run 200m.  3 minute jog recovery between sets.  Start the 1000's at 10k race pace and work towards 5k pace.  Start the 200's at current mile pace and work towards mile goal pace.
• WORKOUT B: Run 4x 800m , jog 100m or 34 seconds, run 200m.  3 minute jog recovery between sets.  Start the 800's at 10k race pace and work towards 5k pace.  Start the 200's at current mile pace and work towards mile goal pace.

APRIL 16 / APRIL 17

• WORKOUT: Run 10x 400m with a 200m or 90 second jog recovery.  Race is fastest possible average.

APRIL 9 / APRIL 10

• WORKOUT: Run 4x 5 mins, half @ 10k race pace and half @5k race pace with 3 minute jog recovery between sets. Cutdowns are 3x 150m.

MARCH 26 / MARCH 27

• WORKOUT A: Run 5x: 800m at 5k race pace with 1 minute jog recovery followed by 200m at mile goal pace. 3 minute jog recovery between sets.
• WORKOUT B: Run 4x: 800m at 5k race pace with 1 minute jog recovery followed by 200m at mile goal pace. 3 minute jog recovery between sets.

MARCH 19 / MARCH 20

• WORKOUT: Run 3x 4x300m: 1st set: 5k race pace with 30 second jog recovery; 2nd set: mile race pace with 1 minute jog recovery, 3rd set: cutdown pace with 90 second recovery.

MARCH 12 / MARCH 13

• WORKOUT A: Run 13-15 minutes @ tempo pace, 4 minute jog recovery, 3x 1000m @ 5k race pace with a 3 minute jog recovery.  Curdowns are 4x 200m with a 200m jog recovery.
• WORKOUT B:  Run 13-15 minutes @ tempo pace, 4 minute jog recovery, 3x 800m @ 5k race pace with a 3 minute jog recovery.  Curdowns are 4x 200m with a 200m jog recovery.

MARCH 5 / MARCH 6

• WORKOUT A: Run 5x 500-300m, 90 secs between reps, 2:00 between sets.  Run the 500m @current mile pace and 300m @ mile goal pace. Cutdowns are 3x 150m with a 250m jog recovery. 
• WORKOUT B:  Run 5x 400-200m, 90 secs between reps, 2:00 between sets.  Run the 400m @current mile pace and 200m @ mile goal pace. Cutdowns are 3x 150m with a 250m jog recovery. 

FEBRUARY 26 / FEBRUARY 27

• WORKOUT A: Run 1600m @ 5k pace, 1200m @ 5k pace, 800m @5k pace, 400m @ mile goal pace, all with 3 minute recoveries
• WORKOUT B:  Run 1500m @ 5k pace, 1000m @ 5k pace, 800m @5k pace, 400m @ mile goal pace, all with 3 minute recoveries

FEBRUARY 19 / FEBRUARY 20
Note: The Wednesday track workout has been moved to Santa Cruz High School due to a soccer game at Soquel High School, rendering the track unavailable.  If you can't make it to Santa Cruz, meet up at Soquel High School by the weight room at 6PM to warm up and head out to the hills... the full moon should be out!

• TRACK WORKOUT: Run 4x 1200m with a 3 minute jog recovery. Per lap race pace for each set is as follows: 10k, 10k, 10k for the first; 10k, 10k, 5k for the second; 10k, 5k, 5k for the third; 5k, 5k, 5k for the fourth. Cutdowns are 3x 200m.​

FEBRUARY 12 / FEBRUARY 13

• WORKOUT: Run 2x 600m, 400m, 300m, 200m,100m with a 3 minute jog recovery between sets and after the 600's. All other recoveries are 90 seconds.  Start with current mile pace on the 600's, running faster with each ensuing rep.

FEBRUARY 5 / FEBRUARY 6
Note: The Wednesday workout will consist of hill repeats behind Soquel High School due to the track being unavailable

• WORKOUT A: Run 4x 1600m with a 3 minute jog recovery.  Pace for 1st lap: marathon, 2nd lap: half marathon, 3rd lap: 10k, 4th lap: 5k race pace.  Cutdowns are 300m, 200m, 100m with 1 minute recoveries.
• WORKOUT B:  Run 3x 1600m with a 3 minute jog recovery.  Pace for 1st lap: marathon, 2nd lap: half marathon, 3rd lap: 10k, 4th lap: 5k race pace.  Cutdowns are 300m, 200m, 100m with 1 minute recoveries.

JANUARY 29 / JANUARY 30

• WORKOUT A: Pending
• WORKOUT B: Pending

JANUARY 22 / JANUARY 23

• WORKOUT A: 13-14 min tempo pace run. 4 minutes, 2x 1200m (2 laps @ 10k pace, 1 lap @ 5k pace), 3 minute jog recovery. Cutdowns are 3x 300m with a 1 minute jog recovery.
• WORKOUT B: 13-14 min tempo pace run. 4 minutes, 2x 800m (1 lap @ 10k pace, 1 lap @ 5k pace), 3 minute jog recovery. Cutdowns are 3x 300m with a 1 minute jog recovery.  

JANUARY 15 / JANUARY 16

• WORKOUT A: Run 1000m @ 10k race pace w/ 3 minute jog recovery, 2000m @ 10k race pace w/ 4 minute jog recover, 800m @ 3k race pace w/ 3 minute jog recovery, 1500m @ 10k race pace until the last 500m followed by a 4 minute jog recovery.  Cutdowns are 3x 200m with a 200m jog recovery. 
• WORKOUT B: Run 800m @ 10k race pace w/ 3 minute jog recovery, 1600m @ 10k race pace w/ 4 minute jog recover, 600m @ 3k race pace w/ 3 minute jog recovery, 1200m @ 10k race pace until the last 400m followed by a 4 minute jog recovery. Cutdowns are 3x 200m with a 200m jog recovery. 

JANUARY 1 / JANUARY 2
​Note: Tuesday workout will be at 3:30pm due to no lights at track at Santa Cruz High

• WORKOUT A. Run 3x 600m, 400m, 300m, 200m,100m with a 2 minute jog recovery after the 600m and a 1 minute jog recovery after everything else.  Start at mile race pace and gently cutdown.
• WORKOUT B. Run 3x 600m, 400m, 300m, 200m,100m with a 2 minute jog recovery after the 600m and a 1 minute jog recovery after everything else. Start at mile race pace and gently cutdown.