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).
OCTOBER 31 (Tuesday) / NOVEMBER1  (Wednesday)
  • WORKOUT: 800: 200m slow/ 200m fast: fast@mile pace, add 10 seconds for slow ie 40/30 for a 4:00 min miler. 
    5 sets of 400-200. 400 @mile pace and 200 at close to 800 pace. 1 min between 400 and 200. 2.5 mins between sets.
    3x150 cutdowns w/90 sec recs.
OCTOBER 24 (Tuesday) / OCTOBER 25  (Wednesday)
  • WORKOUT: 4x6 mins, half 10k pace, half 5k pace. 2.5 rec,300,200,100 cutdowns.
OCTOBER 17 (Tuesday) / OCTOBER 18  (Wednesday)
  • WORKOUT: 12x400w/1 min rec. start at 5k pace and gradually go to mile race pace. Last one is the cutdown.
OCTOBER 10 (Tuesday) / OCTOBER 11  (Wednesday)
  • WORKOUT: 5-6x800 w/ 2.5 min recs, 3x200 cutdowns 1:15 rec.
OCTOBER 3 (Tuesday) / OCTOBER 4  (Wednesday)
  • WORKOUT: 4x150@ current mile pace with 50 float recovery. 2.5 mins rec. 8x400 start at current mile pace and end at goal pace. 1:15 recs: 3x200 cutdowns with 1:15 recs.
SEPTEMBER 26 (Tuesday) / SEPTEMBER 27  (Wednesday)
  • WORKOUT: 4x5 mins 10k pace, 2.5 mins rec. 300,200, 100 cutdowns. 1:15 rec
SEPTEMBER 19 (Tuesday) / SEPTEMBER 20  (Wednesday)
  • WORKOUT: pending
SEPTEMBER 12 (Tuesday) / SEPTEMBER 13  (Wednesday)
  • WORKOUT: 4x400,300,200; 1-1:15 between reps, 2.5 mins between sets. Start each set at mile date pace and cutdown pace.
SEPTEMBER 5 (Tuesday) / SEPTEMBER 6  (Wednesday)
  • WORKOUT: 2x600,500,400,300,200. 90 secs between reps and 3 mins between sets. 1st set mile date pace. Second set start at date pace and cutdown the last 3 reps.
AUGUST 29 (Tuesday) / AUGUST 30 (Wednesday)
  • WORKOUT: 5x4 mins at 10k pace with 2.5 mins rec. 3x150 cutdowns with 75 sec rec
AUGUST 22 (Tuesday) / AUGUST 23 (Wednesday)
  • WORKOUT: 10x400 w/ 75 sec rec start at current mile pace and go by feel. 3x200 cutdowns, 75 sec rec
AUGUST 15 (Tuesday) / AUGUST 16 (Wednesday)
  • WORKOUT: 4x800@5k pace with 2.5 mins rec. 4x200 cutdowns with 1:15 rec.
AUGUST 8 (Tuesday) / AUGUST 9 (Wednesday)
  • WORKOUT: 3x4x300, 1 min between reps and 2.5 mins between sets. Start each set at 5k pace and work down to mile pace.
AUGUST 1 (Tuesday) / AUGUST 2 (Wednesday)
  • WORKOUT: 5x [600 jog 200 run 200] 2:30  between sets 600s @5k pace, 200s @ mile pace
JULY 25 (Tuesday) / JULY 26 (Wednesday)
  • WORKOUT: 12x 200m @5k pace 200m jog recovery 
JULY 18 (Tuesday) / JULY 19 (Wednesday)
  • WORKOUT: 5x400, 5k pace, 2.5 minutes rec
JULY 11 (Tuesday) / JULY 12 (Wednesday)
  • WORKOUT: 5x800 with 2 min rec. 5k pace. 3x300 cutdowns
JULY 4 (Tuesday) / JULY 5 (Wednesday)
  • WORKOUT: 4x4x300, 1 min  between reps, 2.5 mins between the sets. Each set is a cutdown. Pace per rep, 5k,3k, mile, 800.
JUNE 27 (Tuesday) / JUNE 28 (Wednesday)
  • WORKOUT: 2x600,500,400,300,200 start at current mile pace and gradually cut down the pace. 90 sec between reps and 3 mins between the sets.
JUNE 20 (Tuesday) / JUNE 21 (Wednesday)
  • WORKOUT: 4x6 mins. 3mins 10k,3mins5k. 2.5 mins rec. 3x150 cutdowns.
JUNE 13 (Tuesday) / JUNE 14 (Wednesday)
  • WORKOUT: 10x400(fastest possible average) 90 sec rec. 3x200 cutdowns, 90 sec rec
JUNE 6 (Tuesday) / JUNE 7 (Wednesday)
  • WORKOUT: pending
MAY 30 (Tuesday) / MAY 31 (Wednesday)
  • WORKOUT: pending
MAY 23 (Tuesday) / MAY 24 (Wednesday)
  • WORKOUT: Workout: 4x5 mins @ 10k pace with 2.5 min recovery. Cutdowns 300,200,100 90 sec rec.
MAY 16 (Tuesday) / MAY 17 (Wednesday)
  • WORKOUT: 3x500@goal pace with 90 sec rec; 4x400@goal pace1:15 rec; 2.5 mins between the sets; 3x300 cutdowns 90 sec rec.
MAY 9 (Tuesday) / MAY 10 (Wednesday)
  • WORKOUT: pending
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.​