2022 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.

Our 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).
DECEMBER 27 (Tuesday) / DECEMBER 28 (Wednesday)
  • WORKOUT: 16-20x200 w/1 min recovery between reps and 2 mins rest after every 4 reps. For each set of 4 pace the pace is 10k,5k,mile, 800.
DECEMBER 20 (Tuesday) / DECEMBER 21 (Wednesday)
  • WORKOUT: 4x800 w/ 2:30 rec, #1@10k pace, 2-4@5k pace. 4x200 cutdowns 90 sec rec
DECEMBER 13 (Tuesday) / DECEMBER 14 (Wednesday)
  • WORKOUT: pending
DECEMBER 6 (Tuesday) / DECEMBER 7 (Wednesday)
  • WORKOUT: 12x400 w/ 1 min rec.@5k pace, cutdown last 2.
NOVEMBER 29 (Tuesday) / NOVEMBER 30 (Wednesday)
  • WORKOUT: 2x600,500,400,300,200. 90 secs between reps, 3 mins between the sets. Start at mile date pace, gradually move towards mile goal pace. Last 300,200 can be cutdown
NOVEMBER 22 (Tuesday) / NOVEMBER 23 (Wednesday)
  • WORKOUT: 3x1600 w/3 min recovery. #1 all 10k pace, #2 last lap at 5k pace, #3 last 2 laps at 5k; cutdowns: 3x150 with 250 jog recovery.
NOVEMBER 15 (Tuesday) / NOVEMBER 16 (Wednesday)
  • WORKOUT: 4x4x300, 1 min between reps, 2.5 mins between the reps. Each set: start at current mile pace, run each ensuing rep .5 sec faster.
NOVEMBER 8 (Tuesday) / NOVEMBER 9 (Wednesday)
  • WORKOUT: 5x 600m  with 1 min rest then 200m. 2:30 recovery between the sets. 600s at mile date pace, 200s at mile goal pace. Last couple a bit faster.
NOVEMBER 1 (Tuesday) / NOVEMBER 2 (Wednesday)
  • WORKOUT: 5x1000 starting at 10k pace with 3 min recoveries. #1 last 200@5k pace #2 last 400@5k #3 last 600@5k pace #4 last 800@5k #5 all at 5k pace . 3x200 cutdowns w 90 sec rec.
OCTOBER 25 (Tuesday) / OCTOBER 26 (Wednesday)
  • WORKOUT: 10x400 with 90 sec recovery. Fastest possible average. Last one is the cutdown.
OCTOBER 18 (Tuesday) / OCTOBER 19 (Wednesday)
  • WORKOUT: 1600,1200,800,400. Pace for each: 10k,10k,5k,1600 . 3 min recovery after each rep.
OCTOBER 11 (Tuesday) / OCTOBER 12 (Wednesday)
  • WORKOUT: 3x500,400,300,200 w/90 sec recovery between reps and 2:30 between sets. 500,400 at mile date pace. 300,200 at mile goal pace.
OCTOBER 4 (Tuesday) / OCTOBER 5 (Wednesday)
  • WORKOUT: 4x5 minutes w/ 3 min recovery. 1st 2@10k pace and 2nd 2@5k pace. 3x200 cutdowns with 90 second recoveries.
SEPTEMBER 27 (Tuesday) / SEPTEMBER 28 (Wednesday)
  • WORKOUT: 100,200,300,400,500,600,600,500,400,300,200,100.  The recovery is 30s for every 100m run.
    1600 date pace through the second 600 and goal 1600 pace after, and cutdown the last 200,100.
SEPTEMBER 20 (Tuesday) / SEPTEMBER 21 (Wednesday)
  • WORKOUT: 5-6x800@5k pace with 3 min recovery, 3x200 cutdowns with 90 sec rec.
SEPTEMBER 13 (Tuesday) / SEPTEMBER 14 (Wednesday)
  • WORKOUT: 2x 500m—30 seconds—300m. 2 mins between sets. 500s start at 5k pace and 300s at mile pace.
SEPTEMBER 6 (Tuesday) / SEPTEMBER 7 (Wednesday)
  • WORKOUT: This week we have an A and a B workout: A. 1000,2000,800,1500: B. workout 800,1600,600,1000.  3 min recoveries between all reps. Pace 10k,10k,3k,10k.  The A workout is for runners somewhere between 7-8min per mile 10k runners 
AUGUST 30 (Tuesday) / AUGUST 31 (Wednesday)
  • WORKOUT: 2x600,500,400,300,200. 90 secs between reps and 3 mins between the sets. Start @5k pace and gently cutdown. Conservative 1st set and a little more aggressive on the second set.
AUGUST 23 (Tuesday) / AUGUST 24 (Wednesday)
  • WORKOUT: 4x4:00 mins at 10k pace working down to 5k pace with2:30 recoveries. 3x300 cutdowns with 1:15 recoveries.
AUGUST 16 (Tuesday) / AUGUST 17 (Wednesday)
  • WORKOUT: 3 sets of 4x300, 1 min. recovery between each 300, 2 mins between sets. Each set is a cutdown starting from 5k pace.
AUGUST 9 (Tuesday) / AUGUST 10 (Wednesday)
  • WORKOUT: 4x800 staring at 10k pace and ending with 5k pace, 2 min recovery. 3x200 cutdowns with 90 sec rec.
AUGUST  2 (Tuesday) / AUGUST  3 (Wednesday)
  • WORKOUT: 10x400@5k pace with a 200 jog.
JULY 26 (Tuesday) / JULY 27 (Wednesday)
  • WORKOUT: 10-20x200 with a 200 jog recovery. 5k pace
JULY 19 (Tuesday) / JULY 20 (Wednesday)
  • WORKOUT: 5x400 with a 3 min recovery at 5k pace​
JULY 12 (Tuesday) / JULY 13 (Wednesday)
  • WORKOUT: 3x1500m @ 5k race pace with a 1 minute jog recovery, 4x100m cutdowns with 100m jog.
JULY 5 (Tuesday) / JULY 6 (Wednesday)
  • WORKOUT: 6x800@5k pace with a 3 min recovery. 3x200 cutdowns with a 90 sec recovery
JUNE 28 (Tuesday) / JUNE 29 (Wednesday)
  • WORKOUT: 2x600,500,400,300,200 w/ 2 mins recover after each rep. For each the rep the pace should go: current mile pace, goal mile pace, current 800 pace goal 800 pace and 400 pace. 4 mins rest between the sets
JUNE 21 (Tuesday) / JUNE 22 (Wednesday)
  • WORKOUT: 4 sets of 1200 1 min recovery 300, 3 min recovery.  #1   10, 10,10, 2. 10,10,5, #3 10,5,5,#4 5,5,5. 300s start at 1600 pace and gradually cut down. 10=10k pace and 5=5k pace for each lap of the 1200. 
JUNE 14 (Tuesday) / JUNE 15 (Wednesday)
  • WORKOUT: Pending
JUNE 7 (Tuesday) / JUNE 8 (Wednesday)
  • WORKOUT: 4 sets of 1200 1 min recovery 300, 3 min recovery.  #1   10, 10,10, 2. 10,10,5, #3 10,5,5,#4 5,5,5. 300s start at 1600 pace and gradually cut down. 10=10k pace and 5=5k pace for each lap of the 1200. 
MAY 31 (Tuesday) / JUNE 1 (Wednesday)
  • WORKOUT: 4x400,300,200: 1 min between reps and 2.5mins between the sets. 400@date mile pace, 300@goal mile pace and 200 at current 800 pace.
MAY 24 (Tuesday) / MAY 25 (Wednesday)
  • WORKOUT: 5x800@5k pace with 3 min rec. 3x150 cutdowns
MAY 17 (Tuesday) / MAY 18 (Wednesday)
  • WORKOUT:5 sets of 600@mile pace, 90 sec rec, 200@800 pace 2 minute recovery. 
MAY 10 (Tuesday) / MAY 11 (Wednesday)
  • WORKOUT: 4x5 mins with 3 min recovery. First two @10k pace and last two @5k pace. 3x200 cutdowns with 90 sec recovery. 
MAY 3 (Tuesday) / MAY 4 (Wednesday)
  • WORKOUT: 100, 200, 300, 400, 500, 600, 500, 400, 300, 200, 100 1 min recovery thru the 600 and then go to 90 secs. Mile pace thru the 2nd 500 and then cut down the pace.
APRIL 25 (Tuesday) / APRIL 26 (Wednesday)
  • WORKOUT: 1200,1000,800,600,400,200. 2 ½  mins recoveries, 1st 3@5k pace, last 3mile pace and then cut down the pace.
APRIL 18 (Tuesday) / APRIL 19 (Wednesday)
  • WORKOUT: 10x400 at fastest possible average with a 90 sec recovery
APRIL 11 (Tuesday) / APRIL 12 (Wednesday)
  • WORKOUT: 4 sets of 800m, 1 min rest,  200, 3 mins rest.  800s @ 5k pace and 200s@mile pace and gradually cutdown.​
APRIL 4 (Tuesday) / APRIL 5 (Wednesday)
  • WORKOUT: 2x600,500,400,300,200; 2 minutes between reps and 4 mins. between the sets. Start at current mile pace and gradually cutdown each rep.​​
MARCH 29 (Tuesday) / MARCH 30 (Wednesday)
  • WORKOUT: 5x4 mins w/ 3 min recovery. @5k pace. 3x200 cutdowns , 1:15 recovery ​
MARCH 22 (Tuesday) / MARCH 23 (Wednesday)
  • WORKOUT: 12x300 with a 1:15 recovery. 1st 6@current mile pace, 2nd 6@goal mile pace. 3x150 cutdowns.
MARCH 15 (Tuesday) / MARCH 16 (Wednesday)
  • WORKOUT:3x1600 w/ 3 min rec. #1 all 4 laps at 10k pace. #2 2 laps 10k, 2 laps 5k, #3 all 5k. 2x300, 2 mins rec, 1st 200@5k pace and kick last 100.​
MARCH 8 (Tuesday) / MARCH 9 (Wednesday)
  • WORKOUT: 8x400, 90s rest, 2 seconds faster than mile pace. 4x200 cutdowns. 90s recovery. ​
MARCH 1 (Tuesday) / MARCH 2 (Wednesday)
  • WORKOUT: 4x1200 with 3 min recovery, 1,2 @ 10k pace, 3,4 @ 5k pace, 3x200 cutdowns
FEBRUARY 22 (Tuesday) / FEBRUARY 23 (Wednesday)
  • WORKOUT: 4x1200 with 3 min recovery between reps. The first two at 10k pace and the last two at 5k pace, 3x200 cutdowns after
FEBRUARY 15 (Tuesday) / FEBRUARY 16 (Wednesday)
  • WORKOUT: 5x800, 3 min recovery, 5k pace, 3x150 cutdowns 90 sec recovery.
FEBRUARY 8 (Tuesday) / FEBRUARY 9 (Wednesday)
  • WORKOUT: 20x200 with a 1 min recovery of a 200 jog.  1st 10 at current mile pace, next 5 at goal mile pace and last 5 a little faster.
FEBRUARY 1 (Tuesday) / FEBRUARY 2 (Wednesday)
  • WORKOUT: 4x1000 w/ 3 min recovery, 1&3@ 10k pace, 2&4@ 5k pace, 4x200 cut downs with 90 sec recovery.
JANUARY 25 (Tuesday) / JANUARY 26 (Wednesday)
  • WORKOUT:12x400 w/a 1 min recovery. Start at 5k pace and gradually work down to mile pace by the end
JANUARY 18 (Tuesday) / JANUARY 19 (Wednesday)
  • WORKOUT: 1200m(10k pace), 1000m(5k pace), 800m(5k pace), 600m(current mile pace), 400m(goal mile pace), 200m(faster) 2 minute recoveries on all reps.
JANUARY 11 (Tuesday) / JANUARY 12 (Wednesday)
  • WORKOUT: 2x600,500,400,300,200. 90 seconds between reps and 3 mins between the sets. 1st set current 1600/mile pace. Second set a gentle cutdown (slightly faster pace)
JANUARY 4 (Tuesday) / JANUARY 5  (Wednesday)
  • WORKOUT: 4 sets of 800m at 5k pace recover 30s then 200m at mile pace gradually cutting down over the sets, 2:30 between the sets.​