2020 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 High School track. If you have any questions or training advice, reach out to Coach Brock ([email protected]).

PLEASE NOTE: Due to COVID-19, weekly workouts are temporarily RESCHEDULED as follows: 
  • Wednesdays at 5:30PM
  • Saturdays at 9:00AM
The Wednesday night and Saturday morning workouts are being held at Blue Ball Park (Anna Jean Cummings Park, 461 Soquel San Jose Road, Soquel 95073). All Tuesday night workouts are temporarily SUSPENDED. 
DECEMBER 30 (Wednesday) 
  • WORKOUT: Pending
DECEMBER 16 (Wednesday)  / DECEMBER 19 (Saturday)
  • WORKOUT: Pending
DECEMBER 9 (Wednesday)  / DECEMBER 12 (Saturday)
  • WORKOUT: Weekly Interval Training - 10x90 seconds @ mile pace with a 90 second jog recovery. As always a good warmup and cool down.
DECEMBER 2 (Wednesday)  / DECEMBER 5 (Saturday)
  • WORKOUT: Good warmup and cool down, 20-25 mins tempo, run 15 seconds per mile slower than 10k pace.
NOVEMBER 25 (Wednesday)  / NOVEMBER 28 (Saturday)
  • WORKOUT: 10x90 seconds with a 90 sec recovery jog, start at 5k pace and work down to mile pace.
NOVEMBER 18 (Wednesday)  / NOVEMBER 21 (Saturday)
  • WORKOUT: 10 mins at tempo pace, 10k+15 secs per mile, jog rec 5 mins, 3x4mins at 10k pace and 3x30 sec, mile pace and faster. 3 min rec jog on 4 mins and 1 min on the 30 second runs.
NOVEMBER 11 (Wednesday)  / NOVEMBER 14 (Saturday)
  • WORKOUT: Let's do a 30 minute half marathon pace tempo run.  Good warmup and cool down.
NOVEMBER 4 (Wednesday)  / NOVEMBER 7 (Saturday)
  • WORKOUT: 1,2,3,4,3,2,1 min with same jog recoveries. 5k pace up to 4 min and mile pace coming down. Good warmup and cool down.
OCTOBER 28 (Wednesday)  / OCTOBER 31 (Saturday)
  • WORKOUT: 3x1 mile or 7 min@tempo for #1, 10k#2 and 5k for #3, 3 min jog for recoveries. Good warmup and cool down. ​
OCTOBER 21 (Wednesday)  / OCTOBER 24 (Saturday)
  • WORKOUT: 3x1 mile or 7 min@tempo for #1, 10k#2 and 5k for #3, 3 min jog for recoveries. Good warmup and cool down. 
OCTOBER 14 (Wednesday)  / OCTOBER 17 (Saturday)
  • WORKOUT: Let’s do 5x3 mins with a 2 min jog recovery. Start at 10k pace and work down to 5k. Good warmup and cool down. 
OCTOBER 7 (Wednesday)  / OCTOBER 10 (Saturday)
  • WORKOUT: Good warmup and cool down. 10x1 min with 1 min jog. Start at 5k pace and work down to mile pace.
SEPTEMBER 30 (Wednesday)  / OCTOBER 3 (Saturday)
  • WORKOUT: Let’s do 5x3 mins with a 2 min jog recovery. Start at 10k pace and work down to 5k. Good warmup and cool down. 
SEPTEMBER 23 (Wednesday)  / SEPTEMBER 26 (Saturday)
  • WORKOUT: Good warmup and cool down. Let’s do a 25 min tempo. Run the pace you could maintain for  one hour. Let’s hope the air stays good.
SEPTEMBER 16 (Wednesday)  / SEPTEMBER 19 (Saturday)
  • WORKOUT: 20x35-40 sec hills, last hill workout of this sequence. Watch your air quality.
SEPTEMBER 9 (Wednesday)  / SEPTEMBER 12 (Saturday)
  • WORKOUT: 18x35-40 second hill with easy jog back recovery. Good warmup and cool down. Will be at  Blue Ball Park, Wednesday 5:30pm and Saturday 9:00am. 
SEPTEMBER 2 (Wednesday)  / SEPTEMBER 5 (Saturday)
  • WORKOUT: 16x 35-40 second hill with easy jog back recovery. Good warmup and cool down. Will be at  Blue Ball Park, Wednesday 5:30pm and Saturday 9:00am. 
AUGUST 26 (Wednesday) / AUGUST 29 (Saturday)
  • WORKOUT: 16x 35-40 second hill with easy jog back recovery. Good warmup and cool down. Will be at  Blue Ball Park, Wednesday 5:30pm and Saturday 9:00am. Check air quality and make your decision.
AUGUST 19 (Wednesday) / AUGUST 22 (Saturday)
  • WORKOUT: Continue hill series: 14x35-40 second hill w/ easy jog back recovery. Good warmup and cool down. We will have two coached workouts this week. Wednesday at 5:30 @ Blue Ball Park and Saturday, 9:00am same location.
AUGUST 11 / AUGUST 12
  • VIRTUAL WORKOUT: Weekly Workouts—time the second set of hills . After a good warmup find a 30-40 second hill or section. Run -12x with an easy jog back recovery. Run strong but not too hard. We will add 2 reps per week. Good cool down.
AUGUST 4 / AUGUST 5
  • VIRTUAL WORKOUT: Weekly Workouts—time for a hill block. After a good warmup find a 30-40 second hill or section. Run -10x with an easy jog back recovery. Run strong but not too hard. We will add 2 reps per week. Good cool down.
JULY 28 / JULY 29
  • VIRTUAL WORKOUT: Let’s do a speed play workout. Warmup jog 5-10 mins and then start a series of 50-300 meter surges with normal running between until recovered. Do that for 20-30 mins and then cool down  with 5-10 mins easy. Best done one softer surfaces. 
JULY 21 / JULY 22
  • VIRTUAL WORKOUT: Run your virtual Wharf-to-Wharf race or do a 30 minute tempo run at half marathon pace.  ​
JULY 14 / JULY 15
  • VIRTUAL WORKOUT: Do 5x 400m @5k pace with a 400m jog recovery.  If not on a track run for the length of time a 400 takes and then jog that distance for a recovery.
JULY 7 / JULY 8
  • VIRTUAL WORKOUT: Run 8x 3:00 w/2 min jog recovery: 4 @ 10k race pace and 4 @ 5k race pace.
JUNE 30 / JULY 1
  • VIRTUAL WORKOUT: Good warmup and cool down. 8x90 seconds @current mile effort w/ 90 second recoveries. 3x30 second with 90 second recoveries are cutdown effort.
JUNE 23 / JUNE 24
  • VIRTUAL WORKOUT: Good warmup and cool down. 20-25 mins at planned WTW pace plus 10-15 secs per mile. Maybe run on the course you want to use for your 6 miler.
JUNE 16 / JUNE 17
  • VIRTUAL WORKOUT: 2x2:00,1:40,1:20,60s,40s—2:00 recoveries. Start at current mile pace and increase speed on the 1:00 and :40 second reps.
JUNE 9 / JUNE 10
  • VIRTUAL WORKOUT: Good warmup and cool down, 4x6 mins @10k pace with 3 min jog recoveries.
JUNE 2 / JUNE 3
  • VIRTUAL WORKOUT: Good warmup and cool down. Run 20-25 min tempo run. 1/3@marathon pace, 1/3@1/2 marathon pace & 1/3 at 10k pace.
MAY 26 / MAY 27
  • VIRTUAL WORKOUT: Good warmup and cool down.Run 10x 60 seconds with easy 60 second jog recovery.
MAY 19 / MAY 20
  • VIRTUAL WORKOUT: Interval Workout: 5x5 mins with 3 mins easy jog recovery. 1st 4 at 10k pace, last at 5k pace. 3x 30 secs. cutdowns with 45 sec jog in-between.
MAY 12 / MAY 13
  • VIRTUAL WORKOUT: 10-15 mins warming up. Run 20-25 mins @ 10-15 seconds per mile slower than 10k pace.
MAY 5 / MAY 6
  • VIRTUAL WORKOUT: Weekly intervals in seconds: 30s, 60s, 90s, 60s, 30s, 60s, 90s, 60s, 30s all @ current mile pace.  Recovery jog same seconds 30,60,90... with last  3 reps run goal pace, cut ting down the last 2.
APRIL 28 / APRIL 29
  • VIRTUAL WORKOUT: Normal warmup & cool down, 6x4 mins. w/2:30 jog recovery. Pace: 1st - Half Marathon, 2-5 10k & 5k for the last one.
APRIL 21 / APRIL 22
  • VIRTUAL WORKOUT: 10-15 mins warming up. 24 min progressive tempo run 8 mins marathon pace, 8 minutes at half marathon pace and 8 minutes at 10k race pace. 10-15 mins cooling down.
APRIL 14 / APRIL 15
  • VIRTUAL WORKOUT: Start with a 10 minute warmup jog, run 10x 75 seconds, 75 second jog recovery, 3x 20 seconds cutdowns with 40 second recoveries. 10 mins jog cool down
APRIL 7 / APRIL 8
  • VIRTUAL WORKOUT: 8x3 mins at 5k pace with 2 mins jog recovery. We will go on this 3 week cycle of long reps, short reps and tempo for awhile. This should slowly advance fitness without overtaxing ourselves
MARCH 31 / APRIL 1
  • VIRTUAL WORKOUT: Warmup for 15 minutes, 20-25 minutes tempo run (15-20 seconds per mile slower than 10k pace). Cool down for 10-15 minutes.
MARCH 24 / MARCH 25
  • VIRTUAL WORKOUT: Run 10x 1 min @mile pace with 1 min jogging between after a good warmup followed by a good cool down.
MARCH 17 / MARCH 18
  • VIRTUAL WORKOUT: Intervals of 3,4,5,4,3 minute runs with 3 min jogging or slow running between. Pace is 10k for the first three (3,4,5) and 5k for the last two (4,3)
MARCH 10 / MARCH 11
  • WORKOUT: ​10x400m 1 min recovery. Odd numbers 5k, Even numbers start at mile date pace and cut down to mile goal or a bit faster. Cutdowns 3x200 with a 200 jog.
MARCH 3 / MARCH 4
  • WORKOUT: Run ​4x1200m 100 jog 300, 400 jog or 3 min recovery. 1200s start at 10k pace and work down to 5k. 300's start at date mile pace and cut down to goal mile pace
FEBRUARY 25 / FEBRUARY 26
  • WORKOUT: Run ​6x 400m with a 200m jog or 90 sec recovery between all reps.  Run the first 400m at mile date pace, followed by 200m at mile goal pace. Cutdowns are 3x 150m with a 250m jog recovery. 
FEBRUARY 18 / FEBRUARY 19
  • WORKOUT A: Run 6x 1000m with a 3 minute jog recovery. Run sets 1, 2, 4, 6 @ 10k race pace, sets 3, 5 @ 5k race pace. 3x 150m cutdowns with a 250m jog recovery. 
  • WORKOUT B: Run 6x 800m with a 3 minute jog recovery. Run sets 1, 2, 4, 6 @ 10k race pace, sets 3, 5 @ 5k race pace. 3x 150m cutdowns with a 250m jog recovery.
FEBRUARY 10 / FEBRUARY 11
  • WORKOUT: Run ​3-4x: 4x 300m, 1 min jog recovery between reps and 3 minute jog between sets. Run each set as a cutdown starting at 5k race pace. Example: date pace for 5k, 3k,1.5k and .4k pace.
FEBRUARY 4 / FEBRUARY 5
  • WORKOUT: Run ​800m, 1000m, 1200m, 1000m, 800m. Run the first 3 at 10k race pace, then 5k race pace. 3:00 minute jog recoveries between intervals. Cutdowns are 3x200m with a 200m jog.
JANUARY 29 (Wednesday) at Soquel High School
  • WORKOUT: Hill repeats
JANUARY 28 (Tuesday) at Santa Cruz High School
  • WORKOUT: Run 2x 600m, 500, 400m, 200m.  90 second jog recovery between reps and 3 minutes between sets.  Start at 5k race pace and gradually increase speed as distances get shorter.
JANUARY 21 / JANUARY 22
  • WORKOUT: Run 4x 1600m at marathon pace, half marathon pace, 10k, 5k. 3 minutes rest between reps. 3x300m cutdowns.​​
JANUARY 14 / JANUARY 15
  • WORKOUT A: Run 10x400m with 90 sec recovery. Start at 5k pace and gradually work down to mile goal pace for the last two. 3x200m with 200m jog cutdowns.
  • WORKOUT B: Run 10x300m with 90 sec recovery. Start at 5k pace and gradually work down to mile goal pace for the last two. 3x200m with 200m jog cutdowns.
JANUARY 7 / JANUARY 8
  • WORKOUT: Run 4x 1600m at marathon pace, half marathon pace, 10k, 5k. 3 minutes rest between reps. 3x300m cutdowns.​
JANUARY 1 - Wednesday workout will be at Soquel High School starting at 12:00 noon
  • 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.