2021 ADULT WORKOUTS

Our weekly anchor workouts are conceived by our coach, Greg Brock. Workouts are to be posted prior to each week's workout and are subject to revision without notice.  Workout details are posted in our weekly email newsletter, on Facebook, and on our website.

As of August 2021, the weekly workout schedule is as follows:

  • Tuesdays at 5:30PM at Santa Cruz High School
  • Wednesdays at 6:00PM at Soquel High School
  • Saturdays at 9:00AM at Santa Cruz High School

​The Tuesday night and Saturday morning workouts are being held at  Santa Cruz High School Track (415 Walnut Ave., Santa Cruz 95060). The Wednesday night workouts are held at the Soquel High School Track ( 401 Soquel San Jose Rd, Soquel, CA 95073)

​If you have any questions or training advice, reach out to Coach Brock (brocoachrun28@hotmail.com).
AUGUST 17 & 18 (Tuesday & Wednesday) / AUGUST 21 (Saturday)
  • WORKOUT: 4x1000m with 3 min Rex. 1,2,4@10k pace, 3@5k pace, 4x200m cutdowns with 200m jog recovery.
AUGUST 10 & 11 (Tuesday & Wednesday) / AUGUST 14 (Saturday)
  • WORKOUT: Run 400m@5k pace, then15 seconds slower per 400m on the next lap. Repeat for 15-20 mins. Then 3x150m with 250m recovery jog cutdowns.
AUGUST 3 & 4 (Tuesday & Wednesday) / AUGUST 7 (Saturday)
  • WORKOUT: 8-16x200 w/100 walk recovery @ 5k pace and gradually progressing towards mile pace.
JULY 27 & 28 (Tuesday & Wednesday) / JULY 31 (Saturday)
  • WORKOUT: 4x800m @5k pace with 3 min recovery. 4x200m@mile pace with 90 sec recovery
JULY 20 & 21 (Tuesday & Wednesday) / JULY 24 (Saturday)
  • WORKOUT: 1,2,3,4,4,3,2,1 mins at 5k pace w/ recoveries equal to time run.
JULY 13 & 14 (Tuesday & Wednesday) / JULY 17 (Saturday)
  • WORKOUT: 12x1 min @ mile pace with a 1 min jog recovery.
JULY 6 & 7 (Tuesday & Wednesday) / JULY 10 (Saturday)
  • WORKOUT: 45-60 minute marathon pace tempo run.​
JUNE 29 & 30 (Tuesday & Wednesday) / JULY 3 (Saturday)
  • WORKOUT: 3x3:00 @ 5k pace with a 2:00 jog recovery.​
JUNE 22 & 23 (Tuesday & Wednesday) / JUNE 26 (Saturday)
  • WORKOUT: 5x400@5k pace with 2 min recovery.
JUNE 15 & 16 (Tuesday & Wednesday) / JUNE 19 (Saturday)
  • WORKOUT: 35 min half marathon pace tempo run.
JUNE 8 & 9 (Tuesday & Wednesday) / JUNE 12 (Saturday)
  • WORKOUT: 6x3:00 mins at 5k pace with a 2 min jog recovery, 3x30 second cutdowns with a 1 min jog.
JUNE 1 & 2 (Tuesday & Wednesday) / JUNE 5 (Saturday)
  • WORKOUT: 10x 90 seconds @ mile race pace with a 90 second jog recovery.
MAY 25 & 26 (Tuesday & Wednesday) / MAY 29 (Saturday)
  • WORKOUT: 25 minute tempo run. Pace is 10k mile pace plus15 seconds per mile.
MAY 18 & 19 (Tuesday & Wednesday) / MAY 22 (Saturday)
  • WORKOUT: 5x5 mins with 3 min jog. Start at 10k pace and only do the last one at 5k.
MAY 11 & 12 (Tuesday & Wednesday) / MAY 15 (Saturday)
  • WORKOUT: 15x60seconds with 60 sec jog recovery, pace starts at 5k pace and gradually moves to mile pace. Last few can cut down to 800 pace.
MAY 4 & 5 (Tuesday & Wednesday) / MAY 8 (Saturday)
  • WORKOUT: 40 min tempo marathon pace or come to track workout for form drills and interval training.
APRIL 27 & 28 (Tuesday & Wednesday) / MAY 1 (Saturday)
  • WORKOUT: 6x3:00 mins at 5k pace with a 2 min jog recovery, 3x30 second cutdowns with a 1 min jog.
APRIL 20 & 21 (Tuesday & Wednesday) / APRIL 24 (Saturday)
  • WORKOUT: 12x75 seconds with a 200 jog recovery. Start @5k pace and gradually work down to 800 pace.
APRIL 13 & 14 (Tuesday & Wednesday) / APRIL 17 (Saturday)
  • WORKOUT: 30 min tempo run at half marathon pace.
APRIL 6 & 7 (Tuesday & Wednesday) / APRIL 10 (Saturday)
  • WORKOUT: 5x5mins with 3 min jog recovery, #1@10k pace, finish next with 1 min@5k , then last 2 mins, then last 3 mins and finally last 4 mins.​
MARCH 30 & 31 (Tuesday & Wednesday) / APRIL 3 (Saturday)
  • WORKOUT: 12x90 secs at mile pace with a 90 sec recovery, 3x30 sec cutdowns with a 90 sec jog recovery.
MARCH 23 & 24 (Tuesday & Wednesday) / MARCH 27 (Saturday)
  • WORKOUT: Warmup, 1,2,3,4,4,3,2,1 mins at 5k pace until the last 2 and pick up a bit. Recovery is the same time jog recoveries. Cooldown.
MARCH 16 (Tuesday) / MARCH 20 (Saturday)
  • WORKOUT: 20-25 mins classic Tempo run, 10-15 secs per mile slower than 10k pace. 3x30 sec cutdowns.
MARCH 9 (Tuesday) / MARCH 13 (Saturday)
  • WORKOUT: 4x6 mins at 10k pace or 4x1500 on track, 3 min recoveries. Cut downs are 3x45 sec or 200m on track with a 90 sec
MARCH 2 (Tuesday) / MARCH 6 (Saturday)
  • WORKOUT: 12-16x1 min or 250-300m and 1 min recovery.
FEBRUARY 23 (Tuesday) / FEBRUARY 27 (Saturday)
  • WORKOUT: 24 min tempo, 12 mins at half marathon pace. 12 mins at 10k pace plus 15 sec per mile, 3x40 sec cutdowns.
FEBRUARY 16 (Tuesday) / FEBRUARY 20 (Saturday)
  • WORKOUT: 4x5 mins at 10k pace with 3 min jog recoveries, 3x30 sec cutdowns with 1 min recoveries.
FEBRUARY 9 (Tuesday) / FEBRUARY 13 (Saturday)
  • WORKOUT: 12 min Tempo, recover 3 min jog, 3x3:30@5k pace with 3 min jogging recovery. 4x30 sec cutdowns.
FEBRUARY 2 (Tuesday) / FEBRUARY 6 (Saturday)
  • WORKOUT:10x80 seconds or 10x400@mile pace with 90 second recovery.
JANUARY 26 (Tuesday) / JANUARY 30 (Saturday)
  • WORKOUT: 24 min tempo run, 6 mins@marathon pace, 6 mins@1/2 marathon pace & 12 mins@regular tempo pace. 3x30 sec cutdowns with 1 min jog recoveries.
JANUARY 19 (Tuesday) / JANUARY 23 (Saturday)
  • WORKOUT at Santa Cruz High School: 5x4:00 @ 5k pace with 3 min jog recovery. 4x30 sec cutdown with 1:30 recovery. Track, trail or roads.
JANUARY 16, 2021 (Saturday only) 
  • WORKOUT at Blue Ball Park: After a good warmup: alternate 1 min at 5k pace and 1 min at marathon pace for 24 minutes. Good cool down. 
JANUARY 9, 2021 (Saturday only) 
  • WORKOUT at Blue Ball Park: 4x5 mins with 3 min recoveries, 10k pace. Good warmup and cool down.
JANUARY 2, 2021 (Saturday only) 
  • WORKOUT at Blue Ball Park: 15x30 second at mile pace, 90 second recovery. ​