Santa Cruz Track Club
  • ABOUT
    • Coaches >
      • Greg Brock
      • Ray Disperati
      • Paul Friedenbach
      • Laura Chiorello
      • Javier Naranjo
    • Board of Directors >
      • Sharon Schafer
      • Chris Nestlerode
      • Mark McConnell
      • Larry Berg
      • Luke DeBrito
      • Peter Huemer
      • Emily Antonio
      • Charles Koontz
    • Sponsored Races
    • JOIN THE CLUB
  • CALENDAR
    • This Week
    • This Month
  • ADULT WORKOUTS
    • 2023 Adult Workouts
    • 2022 Adult Workouts
    • 2021 Adult Workouts
    • 2020 Adult Workouts
    • 2019 Adult Workouts
    • 2018 Adult Workouts
    • 2017 Adult Workouts
    • 2016 Adult Workouts
    • 2015 Adult Workouts
    • 2014 Adult Workouts
    • 2013 Adult Workouts
    • 2012 Adult Workouts
  • YOUTH PROGRAM
    • Registration
    • Track and Field
    • Cross-Country
    • Youth Coaches >
      • Laura Chiorello
      • Javier Naranjo
    • FAQ
  • RACE RESULTS
    • Super Bowl 10K, 3K & 1K >
      • 2022 Super Bowl Run
      • 2020 Super Bowl Run
      • 2019 Super Bowl Run
      • 2018 Super Bowl Run
      • 2017 Super Bowl Run
      • 2016 Super Bowl Run
      • 2015 Super Bowl Run
      • 2014 Super Bowl Run
      • 2013 Super Bowl Run
    • Slug Run 10K, 5K & 1K >
      • 2013 Slug Run
    • Mothers Day 10K, 5K & 1K >
      • 2022 Mother Day Run
      • 2017 Mother Day Run
      • 2016 Mother Day Run
      • 2013 Mothers Day Run
    • Nisene Marks Marathon >
      • 2019 Nisene Marks
      • 2018 Nisene Marks
      • 2017 Nisene Marks
      • 2016 Nisene Marks
      • 2015 Nisene Marks
      • 2014 Nisene Marks
      • 2013 Nisene Marks
      • 2012 Nisene Marks
      • 2011 Nisene Marks
      • 2010 Nisene Marks
      • 2009 Nisene Marks
      • 2008 Nisene Marks
      • 2007 Nisene Marks
      • 2006 Nisene Marks
      • 2005 Nisene Marks
      • 2003 Nisene Marks
      • 2002 Nisene Marks
      • 2001 Nisene Marks
      • 2000 Nisene Marks
      • 1999 Nisene Marks
    • Aptos Women's 5-Miler >
      • 2016 AW5M
      • 2015 AW5M
      • 2014 AW5M
      • 2013 AW5M
    • Firecracker 5K & 10K >
      • 2014 Firecracker 5K & 10K
    • UCSC XC Challenge >
      • 2016 XC Challenge
      • 2014 XC Challenge
      • 2013 XC Challenge
      • 2012 XC Challenge
      • 2010 XC Challenge
      • 2009 XC Challenge
      • 2008 XC Challenge
    • Run by the Sea 12K & 4K >
      • 2022 Run by the Sea 12K & 4K
      • 2016 Run by the Sea 12K
      • 2016 Run by the Sea 4K
      • 2014 Run by the Sea 12K
      • 2013 Run by the Sea 12K
    • 2016 Cardiac Pacer
    • Other Race Results
    • Turkey Trot 10k, 5k & 1k >
      • 2021 Turkey Trot
      • 2019 Turkey Trot
      • 2018 Turkey Trot
      • 2017 Turkey Trot
      • 2016 Turkey Trot
      • 2015 Turkey Trot
      • 2014 Turkey Trot
      • 2013 Turkey Trot
      • 2012 Turkey Trot
      • 2011 Turkey Trot
      • 2010 Turkey Trot
      • 2009 Turkey Trot
      • 2008 Turkey Trot
      • 2007 Turkey Trot
      • 2006 Turkey Trot
      • 2005 Turkey Trot
      • 2004 Turkey Trot
      • 2000 Turkey Trot
      • 1999 Turkey Trot
      • 1998 Turkey Trot
      • 1997 Turkey Trot
    • SCTC All-Comers Meet 6/26/2021
    • SCTC All-Comers Meet 6/5/2021
    • Members' Race Results
    • Submit your Race Results >
      • 2020 Members' Race Results
      • 2019 Members' Race Results
      • 2016 Members' Race Results >
        • General Race Results
        • Cross Country
      • 2015 Members' Race Results
      • 2014 Members' Race Results
  • ONLINE STORE
  • AMBASSADOR PROGRAM
  • NEWSLETTER
    • 2017 Newsletters >
      • Spring 2017
      • Summer 2017
    • 2016 Newsletters >
      • Fall-Winter 2016
      • Spring 2016
      • Summer 2016
    • 2015 Newsletters >
      • Spring 2015
      • Summer 2015
      • Fall/Winter 2015
    • 2014 Newsletters >
      • Spring 2014
      • Summer 2014
      • Fall 2014
      • Winter 2014
    • 2013 Newsletters >
      • Spring 2013
      • Summer 2013
      • Fall 2013
      • Winter 2013
    • 2012 Newsletters >
      • Spring 2012
      • Summer 2012
      • Fall 2012
      • Winter 2012
    • 2011 Newsletters >
      • Spring 2011
      • Summer 2011
      • Fall 2011
      • Winter 2011
    • 2010 Newsletters >
      • Spring 2010
      • Summer 2010
      • Fall 2010
      • Winter 2010
    • 2009 Newsletters >
      • Winter 2009
  • ADULT CROSS COUNTRY
  • 1000 MILE CLUB
  • ALL AROUND RUNNER AWARD
  • CONTACT US

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 (brocoachrun28@hotmail.com).

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.
Picture

Santa Cruz Track CLub

P.O. Box 1803, Capitola CA 95010
Copyright 2021. All Rights Reserved.
Picture
Website  design  and computer services provided by ​
​User Friendly Computing