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:
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]).
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]).
MARCH 11 (Tuesday) / MARCH 12 (Wednesday)
- WORKOUT: 4,5,6,5,4 mins @10k pace, 2.5 mins rec. 3x200 cutdowns.
MARCH 4 (Tuesday) / MARCH 5 (Wednesday)
- WORKOUT: 10x400@mile pace to start and try for fastest possible average w/1:30 recovery, 3x150 cutdowns with 1:30 recovery.
FEBRUARY 25 (Tuesday) / FEBRUARY 26 (Wednesday)
- WORKOUT: 5x1000, 2.5 mins rec. 1,2,4@10k, 3,5@3k. 3x200 cutdowns. 1:15 rec
FEBRUARY 18 (Tuesday) / FEBRUARY 19 (Wednesday)
- WORKOUT: 2x600,500,400,300,200. 90 secs between reps and 2.5 mins between sets. Mile pace for 6,5,4 and a bit faster on the 3,2.
FEBRUARY 11 (Tuesday) / FEBRUARY 12 (Wednesday)
- WORKOUT: 4x5 mins@ 10k pace, 2.5 mins rec. 3x300 cutdowns, 1:10 rec
FEBRUARY 4 (Tuesday) / FEBRUARY 5 (Wednesday)
- WORKOUT: 6x(400,1min rec 200) 1:30 between sets. 400s@mile pace, 200s a bit faster. 300,100 for the cutdowns with 1 min between 3 and 1.
JANUARY 28 (Tuesday) / JANUARY 29 (Wednesday)
- WORKOUT: 5x800@5k pace with 2:30 recoveries. Cutdowns 300,200,100 with 1:15 recoveries.
JANUARY 21 (Tuesday) / JANUARY 22 (Wednesday)
- WORKOUT: 4x4x300, 1st set Start at 5k pace and gradually work down to mile goal pace. 60 second recovery between reps.
2nd set just a bit faster, 65 sec rec,
3rd set a bit faster 70 sec rec
4th set a bit faster with 75 sec between sets which is also the cutdown set.
2.5 between all sets.
JANUARY 14 (Tuesday) / JANUARY 15 (Wednesday)
- WORKOUT: 4x6 mins, 2.5 mins rec, 1,2@10k pace. 3,4 half 10 half5k pace. 3x200 cutdowns 1 min rec.
JANUARY 7 (Tuesday) / JANUARY 8 (Wednesday)
- WORKOUT: 2x600,500,400.300,200. 1:15 between Reps, 3 mins between sets. Ist set mile date pace second set mile goal pace.
