Tuesday & Wednesday Night Workouts
Archive: 1999,
2000, 2001,
2002,
2003 , 2004
, 2005,
2006,
2007,
2008,
2009, 2010,
2011, 2012,
2013
The Santa Cruz Track Club normally meets:
Soquel High
School every Wednesday evening starting at 6:00 p.m
Santa
Cruz High
School every Tuesday evening starting at 5:30 p.m
The workout, as conceived
by our coach and General Manager, Greg Brock, is posted before each following
Tuesday and is subject to revision without notice.
|
April 8 / April 9, 2014
4x...
|
Run |
Recover |
| |
6 minutes |
3 min |
|
4x... |
Run |
Recover |
|
100m |
100m |
|
April 1 / April 2, 2014
10x...
|
Run |
Recover |
| |
400m @ fastest possible average |
200m |
|
3x... |
Run |
Recover |
|
150m |
250m |
|
March 25 / March 26, 2014
4-6x...
|
Run |
Recover |
| |
1000m:
run 1, 3, 5 @ 10k pace
run 2,4,6 @ 5k pace |
400m |
|
3x... |
Run |
Recover |
|
200m |
200m |
|
March 18 / March 19, 2014
5x...
|
Run |
Recover |
| |
500m @ current mile pace |
300m jog |
|
4x... |
Run |
Recover |
|
400m @ goal mile pace |
200m jog |
|
3x... |
Run |
Recover |
|
300m @ faster than goal mile pace |
100m walk |
|
March 11 / March 12, 2014
4-6x...
|
Run |
Recover |
| |
4 minutes @ 5k pace |
3 min |
|
3x... |
Run |
Recover |
|
200m |
200m |
|
March 4 / March 5, 2014
8-16x...
|
Run |
Recover |
| |
200m @ mile race pace
200m
@ mile less 10sec |
400m |
|
3x... |
Run |
Recover |
|
200m |
200m |
|
February 25 / February 26, 2014
4x...
|
Run |
Recover |
| |
1200m:
1st lap at 10k race pace
Run 1 sec faster each lap |
400m |
|
3x... |
Run |
Recover |
|
300m |
100m |
|
February 18 / February 19, 2014
2x...
|
Run |
Recover |
| |
600m @ standard pace
400m @ standard pace
300m @ standard pace
200m @ standard pace
100m @ standard pace |
standard |
|
|
Run |
Recover |
|
standard cutdown |
standard |
|
February 11 / February 12, 2014
3x...
|
Run |
Recover |
| |
1500m:
1st 1000m @ 10k pace,
last 500m @ 5k
pace |
300m |
|
3x... |
Run |
Recover |
|
300m cutdown |
90 sec |
|
February 4 / February 5, 2014
8-16x...
|
Run |
Recover |
| |
400m: start at 5k pace and gently get faster and then hold at a point |
90 seconds |
|
January 28 / January 29, 2014
6-8x...
|
Run |
Recover |
| |
800m: start at a little slower than 5k pace and run each one 1-2 seconds
faster |
400m |
|
Janaury 21 / January 22, 2014
4x...
|
Run |
Recover |
| |
1000m @ 10k pace
2000m @ 10k pace
800m @ 5k pace
1500m:1000@10k,
500@5k |
3-4 min
3-4 min
3-4 min
3-4 min |
|
3x... |
Run |
Recover |
|
100m cutdown |
300m |
|
January 14 / January 15, 2014
12x...
|
Run |
Recover |
| |
200m @ sub-mile pace |
200m jog |
|
January 7 / January 8, 2014
4x...
|
Run |
Recover |
| |
1200m @ 5k pace
first 2 at 10k,
last 2 @5k |
100m jog |
| |
300m @ mile pace
with gradual cut
down |
400m jog |
|
|
|
