2023 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 2 (Tuesday) / MAY 3 (Wednesday)
  • WORKOUT: pending
APRIL 25 (Tuesday) / APRIL 26 (Wednesday)
  • WORKOUT: 1200,1000,800,600,400,200, 2.5 min recs. 10k, 5k,5k,mile,800.
APRIL 18 (Tuesday) / APRIL 19 (Wednesday)
  • WORKOUT: 2x600,500,400,300,200; rec 1.5 mins between reps. 3 mins between the sets. Pace: mile date pace, mile goal pace, 800 date pace and 800 goal pace.
APRIL 11 (Tuesday) / APRIL 12 (Wednesday)
  • WORKOUT: 5-6x800@5k pace with 2.5 rec. 3x200 cutdowns with a 2 min rec.
APRIL 4 (Tuesday) / APRIL 5 (Wednesday)
  • WORKOUT: pending
MARCH 28 (Tuesday) / MARCH 29 (Wednesday)
  • WORKOUT: 4x 1200 1 min rec 300. 2.5 min rec between the sets. #1 all 10k pace, #2 10,10,5 #3 10,5,5,#4 all 5k pace. 300s start at mile date pace and progress to mile goal pace or faster.​
MARCH 21 (Tuesday) / MARCH 22 (Wednesday)
  • WORKOUT: 4x4x300 1st set all date mile pace w/ a 1 min recovery. 2nd and 3rd set, 2@date pace and 2@goal pace same recovery. 4th set cutdown from date pace. 2.5 mins between sets.
MARCH 14 (Tuesday) / MARCH 15 (Wednesday)
  • WORKOUT: pending
MARCH 7 (Tuesday) / MARCH 8 (Wednesday)
  • WORKOUT: 4x400,300,200,200; Pace is: 400—pace mile date, 300—mile goal pace, 200—800 date pace, 200—800 goal.
FEBRUARY 28 (Tuesday) / MARCH 1 (Wednesday)
  • WORKOUT: 3x1600 or 6 mins, whichever comes first. 3 min rec. #1 all 10k pace, #2  half 10k half 5k, #3 all 5k. 3x200 cutdowns 90 sec rec.
FEBRUARY 21 (Tuesday) / FEBRUARY 2 (Wednesday)
  • WORKOUT: 10x400 w/ 90 sec recovery at fastest possible average. 3x150 cutdowns  ​
FEBRUARY 14 (Tuesday) / FEBRUARY 15 (Wednesday)
  • WORKOUT: 5x800 w/2:30 rec.(reps 1,2,4@10k pace) (rep 3@5k pace and rep 5 @3k pace) cutdowns 250,200,150 with 90 sec rec.
FEBRUARY 7 (Tuesday) / FEBRUARY 8 (Wednesday)
  • WORKOUT: 2x600,500,400,300,200: 90 sec. between reps and 3 mins between sets. Start each set at 3k pace and gradually increase the pace on each rep.
JANUARY 31 (Tuesday) / FEBRUARY 1 (Wednesday)
  • WORKOUT: 3x1200m or  3x1600m. Both workouts at 10k pace until the last lap, then drop down to 5k pace. 3 min recovery. 3x200m cutdowns. 1600m if sub 7:00, 1200m if above
JANUARY 24 (Tuesday) / JANUARY 25 (Wednesday)
  • WORKOUT: 3x4x300, 1 min between reps 3 mins between sets. Run 1st 300 @5k pace and drop 1 sec each ensuing rep of the set. 3x150 cutdowns 90 sec rec or 250 jog
JANUARY 17 (Tuesday) / JANUARY 18 (Wednesday)
  • WORKOUT: 1200m: start @ 10k pace, last 200 @ 5k pace; 1000m: start @ 10k pace, last 400 @ 5k pace; 800m: start @10k pace, last 600m @ 5k pace; 600m:, start @ 5k pace, last 200m @ mile pace; 400m: start @ mile pace, last 200m @ 800m pace; Recovery is 2:30 after all reps.
JANUARY 10 (Tuesday) / JANUARY 11 (Wednesday)
  • WORKOUT: 10x400m with 1 min jog recover. fastest possible average. 3x200m w/
    90 sec rec cut downs
JANUARY 3 (Tuesday) / JANUARY 4  (Wednesday)
  • WORKOUT: 4x[1000m, recover 1 min, 200m] 3 minutes between sets. Start 1000s at 10k and gradually transition so the last one is all 5k. 200's start at mile pace and gradually cutdown to 800 pace.​