Santa Cruz Track Club



2001 Workouts
 26 December 2001
1x...
Run Recover
  1000 meters @ 10k pace 400 jog
  2000 meters @ 10k pace
400
  800 meters @ 3k pace
400
  1500 meters as follows...
    1000 @ 10K pace
    500 @ 5k pace
400
3x...
  150 meters - cutdowns 250

 19 December 2001
8x...
Run Recover
  500 meters @ mile date pace 300 jog
4x...
  100 meters - cutdowns 100

 12 December 2001
4x...
Run Recover
  1600 meters as follows:
    1st - all laps 10k pace
    2nd - all laps 10k pace
    3rd - 10, 10, 10, 5k pace
    4th - 10, 10, 5, 5k pace
400 jog
3x...
  200 meters, mile date pace and cutdown 200

 5 December 2001
6x...
Run Recover
  1000 meters @ the following:
     1, 2, 4, 6 @ 10K pace
     3, 5 @ 5K pace
400 jog
4x...
  150 meters, mile date pace and cutdown 250

 28 November 2001
2-3x...
Run Recover
  600 meters @ 5K pace 200 jog
  400 meters @ 1500 race pace 200 jog
  300 meters @ 1500 race pace 200 jog
  200 meters @ 800 race pace 200 jog
  100 meters @ 800 race pace 400 jog

 21 November 2001
5x...
Run Recover
  800 meters @ 5K pace 200 jog
  200 meters @ mile date pace 400 jog

 14 November 2001
4x...
Run Recover
  1200 meters @ the following pace
   laps 1-2 @ 10K pace
   lap 3 @ 5K pace
100 jog
  300 meters @ mile date pace 400 jog

 7 Nov 2001
10x...
Run Recover
  400 meters @ 1 mile date pace 200 jog
4x...
  150 meters, cutdowns 250

 31 October 2001
1x...
Run Recover
  3000 meters @ 10K pace 400 jog
  1000 meters @ 5K pace 400 jog
  2000 meters @ the following...
    1000 @ 10K pace
    1000 @ 5K pace
400 jog
4x...
  200 meters, start @ 5K+ and cutdown 200 jog

 24 October 2001
8-10x...
Run Recover
  800 meters @ Yasso pace 400
4x...
  100 meters
    quick, relaxed turnover
100

 17 October 2001
1x...
Run Recover
  4 x 300 meters @ 5K pace
100 jog
  Recovery 400
  4 x 300 meters @ the following...
    1st-3rd @ 5K pace
    4th @ 1 mile pace
100 jog
  Recovery 400
  4 x 300 meters @ the following...
    1st-2nd @ 5K pace
    3rd @ 1 mile pace
    4th @ 800 pace
100 jog
  Recovery 400
  4 x 300 meters @ the following...
    1st @ 5K pace
    2nd @ 1 mile pace
    3rd @ 800 pace
    4th @ 400 pace
100 jog
  Recovery 400

 10 October 2001
4x...
Run Recover
  1500 @ the following...
   l200 @ 10K pace
   300 @ 5K pace
300 jog
4x...
  150 meters @ 5K and cutdown 250 jog

 3 October 2001
6x...
Run Recover
  1000 @ the following...
   laps 1, 2, 4 & 6 @ 10K pace
   laps 3 & 5 @ 5K pace
400 jog
4x...
  200 meters, start @ 5K+ and cutdown 200 jog

 26 September 2001
12x...
Run Recover
  400 @ 5K pace 100 jog
4x...
  100 meters, quick and relaxed 100 jog

 19 September 2001
3x...
Run Recover
  2000 @ 10K pace 400 jog
4x...
  200 meters, cutdown from 5K pace 200 jog

 12 September 2001
6-8x...
Run Recover
  800 @ Yasso or 5K pace 400 jog

 5 September 2001
3x...
Run Recover
  500 @ 10K pace 200 jog
  400 @ 5K pace 200 jog
  300 @ mile pace 200 jog
  200 @ 800 pace 200 jog
  100 @ 400 pace 200 jog
  Recover 400 jog

 29 August 2001
4x...
Run Recover
  1200 meters @ 10K pace 100 jog
  300 meters @ 5K pace 400 jog
4x...
  150 meters @ 1 mile pace 250 jog

 22 August 2001
3x...
Run Recover
  1600 @ 10K pace 400 jog
5x...
  200 meters @ 5k pace then
cutdown by 1/2 to 1 second.
200 jog

 15 August 2001
5x...
Run Recover
  4 minutes @ 10 pace 400 jog
3x...
  300 meters @ 5k pace then cutdown 100

 8 August 2001
20x...
Run Recover
  200 meters @ 5K pace 200 jog

 1 August 2001
4-5x...
Run Recover
  800 meters @ Yasso pace 400 jog
3x...
  300 meters @ 5k pace then cutdown 250

 25 July 2001
4x...
Run Recover
  1200 @ the following paces:
   lap 1 @ marathon pace
   lap 2 @ 10K pace
   lap 3 @ 5K pace
400 jog
4x...
  150 @ own pace 250 jog

 18 July 2001
6x...
Run Recover
  400 @ 5K pace 400 jog

 11 July 2001
3x...
Run Recover
  1600 @ 5K pace 1 minute
4x...
  200 - cutdowns 200 jog

 4 July 2001
 
Run Recover
  Post-Firecracker 10K workout -
to be announced
 

 27 June 2001
10x...
Run Recover
  400 meters @ fastest possible average 200 jog
4x...
  150 meters, fast and relaxed 250

 27 June 2001
10x...
Run Recover
  400 meters @ fastest possible average 200 jog
4x...
  150 meters, fast and relaxed 250

 20 June 2001
4x...
Run Recover
  1000 meters @ fastest possible average (cutdown) 400 jog
3x...
  300 meters - cutdowns 100 walk

 13 June 2001
4x...
Run Recover
  4 minutes @ 5k pace
400 jog
or 4-5 minutes pace or faster (max pace for a 12 min run)
4x...
  200 meters
- cutdowns
100

 6 June 2001
4x...
Run Recover
  400 meters @ current mile pace 400 jog
  200 meters @ the following pace:
     400 meters time - 4 secs / 2
400 jog
4x...
  100 meters - quick, relaxed 100 jog

 30 May 2001
4x...
Run Recover
  1200 meters
    1 @ 10K pace
    2 @ 10K, 10K, 5K pace
    3 @ 10K, 5K, 5K
    4 @ 10K, 5K, 3K
400 jog
3x...
  100 meters
    Start @ mile pace and cut down
100 walk

 23 May 2001
1x...
Run Recover
  3000 meters @ 10K pace 400 slow jog
  2000 meters @ 5K pace 400 slow jog
  1000 meters @ 3K pace 400 slow jog
4x...
  150 meters - quick, relaxed 250 jog

 16 May 2001
Surprise workout and BBQ

 9 May 2001
6x...
Run Recover
  1000 @ 5K pace 400 jog
3x...
  300 meters - cutdowns 100 walk

 2 May 2001
16x...
Run Recover
  300 meters @ 3k pace 100 jog
4x...
  150 meters - cutdowns 250

 25 April 2001
8x...
Run Recover
  800 meters 5K pace
even or negative splits
400 jog
3x...
  200 meters
    cutdowns
200

 18 April 2001
4x...
Run Recover
  1600 meters as follows
    1st - all laps 10k pace
    2nd - 10, 10, 5, 5k pace
    3rd - 10, 5, 5, 5k pace
    4th - all laps 5k pace
400 jog
4x...
  100 meters
    cutdowns
100

 11 April 2001
10x...
Run Recover
  400 meters @ fastest possible average 200 jog
4x...
  150 meters
    cutdowns
250

 4 April 2001
1x...
Run Recover
  1000 meters @ 10k pace 400 jog
  2000 meters @ 10k pace
400
  800 meters @ 3k pace
400
  1500 meters @ 5k pace
400
3x...
  200 meters
    cutdowns
200

 28 March 2001
4x...
Run Recover
  1200 meters
    Lap 1 @ 10K pace
    Laps 2-3 @ 5K pace
100 jog
  300 meters
    Start at date mile pace and cut down a bit
400 jog

 21 March 2001

Here's an example of the following workout:

A 5:20 per mile pace = 80 secs per 400.
Run...

600 @ 80 secs per 400 = 2:00
400 @ 79 secs    "    = 79 secs
300 @ 78 secs    "    = 58.5 secs
200 @ 77 secs    "    = 38.5 secs
100 @ 76 secs    "    = 19 secs 
3x...
Run Recover
  600 @ 1 mile date pace 400
  400 @ (1 mile pace/400) -1 sec 200
  300 @ (1 mile pace/400) -2 secs 200
  200 @ (1 mile pace/400) -3 secs 200
  100 @ (1 mile pace/400) -4 secs 200
  Recovery 400

 14 March 2001
3x...
Run Recover
  2000 meters
    Laps 1-4 @ 10K pace
    Lap 5 @ 5K pace
400 jog
3x...
  150 meters
    Build speed first 50 meters
250

 7 March 2001
4x...
Run Recover
  4 minutes @ 5k pace
400 jog
3-4 minutes
3x...
  300 meters
    1 - date mile pace
    2 - goal mile pace
    3 - little faster
100

 28 February 2001
8x...
Run Recover
  500 meters
   2 @ 5k pace
   2 @ 3k pace
   2 @ mile date pace
   2 @ mile goal pace
300 jog
3x...
  200 meters
    quick, relaxed pace
200

 21 February 2001
4x...
Run Recover
  1500 meters
   1st @ 10k pace
   2nd - 1000 @ 10k, 500 @ 5k pace
   3rd - 500 @ 10k, 1000 @ 5k pace
   4th @ 5k pace
400 jog
3x...
  200 meters
    quick, relaxed pace
200

 14 February 2001
6x...
Run Recover
  1000 meters
   1, 3 & 5 @ 10K pace
   2, 4, 6 @ 5k pace
400 jog
4x...
  150 meters
    quick, relaxed pace
250

 7 February 2001
16x...
Run Recover
  300 meters @ 5k pace
   Or do 4 x 4 x 300 with a 400 recovery jog
   between sets.
100 jog
4x...
  100 meters
    quick, relaxed pace
100

 31 January 2001
4x...
Run Recover
  1600 meters @ 10k pace
    1st - all laps 10k pace
    2nd - 10, 10, 10, 5k pace
    3rd - 10, 10, 5, 5k pace
    4th - 10, 5, 5, 5k pace
400 jog
4x...
  150 meters
    quick, relaxed pace
250

 24 January 2001
1x...
Run Recover
  1000 meters @ 10k pace 400 jog
  2000 meters @ 10k pace
400
  800 meters @ 3k pace
400
  1500 meters @ 5k pace
400
3x...
  200 meters
    quick, relaxed pace
200

 17 January 2001
10x...
Run Recover
  400 meters. Start @ 5K pace a cut down to goal mile pace. 200 jog
4x...
  100 meters
    quick, relaxed pace
100

 10 January 2001
6-8x...
Run Recover
  800 meters @ the Yasso or 5K pace 400 jog
5x...
  150 meters
    quick, relaxed pace
250

 3 January 2001
5x...
Run Recover
  1200 meters
    1 @ 10K pace
    2 @ 10K, 10K, 5K pace
    3 @ 10K, 5K, 5K
    4 @ 10K, 5K, 5K
    5 @ 5K pace
400 jog
6x...
  100 meters
    quick, relaxed pace
100
[an error occurred while processing this directive]