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).
MAY 17 (Tuesday) / MAY 18 (Wednesday)
  • WORKOUT: Pending
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.​