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 Cruz High School track.
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.