2024 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 ([email protected]).
AUGUST 6 (Tuesday) / AUGUST 7 (Wednesday)
  • WORKOUT:  Pending
JULY 30 (Tuesday) / JULY 31 (Wednesday)
  • WORKOUT: 12-16x200, variations speed mile to 5k, 200 jog recoveries. Can run straight through or break into sets of 4 with 400 jog between sets. Recovery speed can also vary. Put on your thinking caps.
JULY 23 (Tuesday) / JULY 24  (Wednesday)
  • WORKOUT: 5x400@5k pace, 2.5 mins. Recovery​
JULY 16 (Tuesday) / JULY 17  (Wednesday)
  • WORKOUT: 3x5 mins@5k pace with 1 min rec. 3x300 cutdowns staring at mile pace w/ 1:15 rec.​
JULY 9 (Tuesday) / JULY 10  (Wednesday)
  • WORKOUT: 4x400,300,200: 1:15 between reps, 2:30 between sets, mile pace and slight cutdown within each set. 3x150 cutdowns.
JULY 2 (Tuesday) / JULY 3  (Wednesday)
  • WORKOUT: 5x 5; mins at 5k pace 2.5 mins rec. 3x200 cutdowns with 90 sec rec.
JUNE 25 (Tuesday) / JUNE 26  (Wednesday)
  • WORKOUT: 3x500, 4x400, 5x300 all recoveries 90 seconds. Mile pace until 3rd 300 and then cutdown.
JUNE 18 (Tuesday) / JUNE 19  (Wednesday)
  • WORKOUT: Pending
JUNE 11 (Tuesday) / JUNE 12  (Wednesday)
  • WORKOUT: 2x600,500,400,300,200. 2 mins between reps. 3 mins between sets. 1st set mile pace, 2nd set gentle cutdown.​
JUNE 4 (Tuesday) / JUNE 5  (Wednesday)
  • WORKOUT: Pending
MAY 28 (Tuesday) / MAY 29  (Wednesday)
  • WORKOUT: Pending
MAY 21 (Tuesday) / MAY 22  (Wednesday)
  • WORKOUT: Pending
MAY 14 (Tuesday) / MAY 15  (Wednesday)
  • WORKOUT: Pending
MAY 7 (Tuesday) / MAY 8  (Wednesday)
  • WORKOUT: 4x1000 3 min rec. 3@10k and 4th at 5k. 300,200,100 cutdowns w/ 90 sec rec.​
APRIL 30 (Tuesday) / MAY 1  (Wednesday)
  • WORKOUT: Pending
APRIL 23 (Tuesday) / APRIL 24  (Wednesday)
  • WORKOUT: Pending
APRIL 16 (Tuesday) / APRIL 17  (Wednesday)
  • WORKOUT: 3x500@mile pace w/ 1:15 rec, 2.5 mins between sets: 6x400@ mile pace w/ 1:15 rec. 2.5 mins between sets. 3x300 cutdowns 1:15 rec.​
APRIL 9 (Tuesday) / APRIL 10  (Wednesday)
  • WORKOUT: Pending
APRIL 2 (Tuesday) / APRIL 3  (Wednesday)
  • WORKOUT: Pending
MARCH 26 (Tuesday) / MARCH 27  (Wednesday)
  • WORKOUT: 5x5 mins, 2.5 mins rec, first 4@10k pace, last 1@5k: 3x150 cutdowns, 1 min rec.​
MARCH 19 (Tuesday) / MARCH 20  (Wednesday)
  • WORKOUT: 10x400 w/ 90 sec rec @fastest possible average. 3x200 cutdowns with 90 sec rec.​
MARCH 12 (Tuesday) / MARCH 13  (Wednesday)
  • WORKOUT: 1200(5k);1000(5k),800(5k),600(mile),400(mile),200(faster) 2.5 min recoveries on all.​
MARCH 5 (Tuesday) / MARCH 6  (Wednesday)
  • WORKOUT: Pending
FEBRUARY 27 (Tuesday) / FEBRUARY 28  (Wednesday)
  • WORKOUT: Pending
FEBRUARY 20 (Tuesday) / FEBRUARY 21  (Wednesday)
  • WORKOUT: 5x400@ mile date pace, 4x300@mile date pace, 4x200 cutdowns. 1:15 between reps and 2.5 mins​
FEBRUARY 13 (Tuesday) / FEBRUARY 14  (Wednesday)
  • WORKOUT: 5x1000 or 5x800, 1,2,4@10k pace 3,5@5k pace. 2.5 mins rec. 3x200 cutdowns , 1 min rec.​
FEBRUARY 6 (Tuesday) / FEBRUARY 7  (Wednesday)
  • WORKOUT: 2x600,500,400,300,200: 1:15 between reps; 2:30 between sets. 1st set mile date pace. 2nd set mile goal pace and cutdown last 2 reps.​
JANUARY 30 (Tuesday) / JANUARY 31  (Wednesday)
  • WORKOUT: 1600@10k, 1200@2 laps 10k, 1 lap @5k, 800@5k and 400@mile, 2.5 min recs on all, 300,200,100 cutdowns around 1.5 rec.​
JANUARY 23 (Tuesday) / JANUARY 24  (Wednesday)
  • WORKOUT: Pending
JANUARY 16 (Tuesday) / JANUARY 17  (Wednesday)
  • WORKOUT: 4x1100 jog 100m 100m. 1st 3 @10k , last @5k 100s at 800 pace , 2.5 mins between sets.
JANUARY 9 (Tuesday) / JANUARY 10  (Wednesday)
  • WORKOUT: 3x500@date mile pace w/1:15 rec; 4x400same rec, 2@date pace 2@goal pace, 3x300 cutdowns.​
JANUARY 2 (Tuesday) / JANUARY 3  (Wednesday)
  • WORKOUT: 5x800m w/2.5 min rec. 1st all 10k pace, 2-4, 10k,5k, 5 all 5k: 3x200 cutdowns.