Santa Cruz Track Club

2002 Workouts

THURSDAY 26 December 2002

1x...
Run Recover
8k to 10k (20-25 laps) @ the following:
    4 laps at 10k pace
    4 laps at marathon pace
    Repeat until finished

18 December 2002

16x...	Run	Recover
	400 meters @ 5k pace	100 jog

11 December 2002

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 - cutdowns	200

4 December 2002

6-8x...	Run	Recover
	1000 meters @ the following: laps 1, 2, 4, 6 and 8 @ 10K pace laps 3, 5 and 7 @ 5K pace	400 jog
4x...
	150 meters - cutdowns	250

27 November 2002

8x...	Run	Recover
	400 @ 5k pace	200 jog
	200 meters @ mile pace	400

20 November 2002

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...
	200 meters - cutdowns	200

13 Nov 2002

5x...	Run	Recover
	4 minutes @ 5k pace	4 minute jog
3x...
	300 meters - cutdowns	100 jog

6 November 2002

12x...	Run	Recover
	500 @ 5k pace (Quickly accelerate the last 200 meters of #11 and #12)	300 jog

30 October 2002

4x...	Run	Recover
	1600 meters as follows: 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 - cutdowns	250

23 October 2002

8x...	Run	Recover
	800 meters @ Yasso pace	400
3x...
	200 meters - cutdowns	200

16 October 2002

20x...	Run	Recover
	300 meters @ 5k race pace	100 meters

9 October 2002

3x...	Run	Recover
	2000 meters	400 meters
4x...
	100 meters - light cutdowns/strides	100 meters

2 October 2002

6x...	Run	Recover
	1000 meters .... 1-3 @ 10k pace 4-6 @ 5k pace	400 meters
4x...
	150 meters - relaxed, quick cutdowns	250 meters

25 September 2002

4x...	Run	Recover
	500 meters @ mile date pace	300 meters
4x...
	400 meters @ mile date pace	200 meters
4x...
	300 meters @ mile date pace	100 meters

18 September 2002

4x...	Run	Recover
	1200 pace lap 1 @ 10k pace lap 2 @ 10k pace lap 3 @ 5k pace	400
	300 meters @ mile date pace	100 meters

11 September 2002

6x...	Run	Recover
	800 @ Yasso or 5k pace	400
3x...
	300 meters @ 3k, mile & 800 paces	100 meters

4 September 2002

10x...	Run	Recover
	400 @ 5k pace	200
3x...
	300 meters @ 3k, mile & 800 paces	200 meters

28 August 2002

3x...	Run	Recover
	1600 meters @ 10k pace	400 jog
3x...
	300 meters @ 5K, 3K, mile paces	100 jog (45-60 seconds)

21 Aug 2002

4x...	Run	Recover
	1000 @ 10k pace or better	400
OR 4x...
	4 minutes @ 10k pace, 4 mile cross country effort. Run on grass or dirt paths in park.
3x...
	300 meters - gentle cutdowns

14 Aug 2002

4x...	Run	Recover
	300 @ 10k pace	100
	300 @ 5k pace	100
	300 @ 3k pace	100
	300 @ 1500 meters pace	500

7 Aug 2002

4x...	Run	Recover
	800 @ Yasso or 5k pace	400
4x...
	400 @ a little faster than 5k pace	200

31 July 2002

20x...	Run	Recover
	200 meters @ the following paces: 10k, 5k, 3k, 1500m, 800m and repeat	200

24 July 2002

1x...	Run	Recover
	1 mile @ Wharf to Wharf pace	400
4x...
	400 @ 5k pace	400

17 July 2002

3x...	Run	Recover
	1600 @ 5k pace	1 min recovery
3x...
	200 meters - cutdowns	200

10 July 2002

1x...	Run	Recover
	1 mile time trial OR
2x...
	400 @ 1 mile pace	30 sec rest
	800 @ 1 mile pace	1 min rest
	400 @ 1 mile pace	5 min rest
4x...
	200 meters - cutdowns	200 jog

3 July 2002

10x...	Run	Recover
	400 meters @ the following paces... 1 & 5 @ 10k pace 2 & 6 @ 5k pace 3 & 7 @ 3k pace 4 & 8 @ mile pace 9 & 10 @ faster than mile pace	200 jog

26 June 2002

4x...	Run	Recover
	1200 meters @ 5K pace	100 jog
	300 meters @ mile goal pace	400 jog

19 June 2002

1x...	Run	Recover
	800 meters 2nd & 4th laps @ 800 race pace 1st & 3rd laps @ 800 race pace + 10 secs	jog 400
2x...
	600 @ 1 mile 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	400

12 June 2002

3-4x...	Run	Recover
	1600 meters 600 meters @ mile pace 1000 meters @ 10k pace	5 min recovery walk/jog 400
3x...
	200 meters - cutdowns	200 jog

5 June 2002

8x...	Run	Recover
	500 meters @ current mile race pace	300 jog
4x...
	250 meters - cutdowns	150 jog

24 May 2002

4x...	Run	Recover
	1000 meters @ 5k	400 jog
3x...
	300 meters - cutdowns	100

22 May 2002

5x...	Run	Recover
	1200 meters @ the following paces 1 - 5k, 10k, 10k pace 2 - 10k, 5k, 10k pace 3 - 10k, 10k, 5k pace 4 - 10k, 3k, 10k pace 5 - 10k, 5k, 3k pace	400 jog
	150 meters - cutdowns	250 jog

15 May 2002

10x...	Run	Recover
	400 meters @ fastest possible average	200 jog
4x...
	200 meters - cutdowns	200

8 May 2002

4x...	Run	Recover
	1600 meters @ the following paces 1st - 5, 10, 10, 10k pace 2nd - 5, 5, 10, 10k pace 3rd - 5, 5, 5, 10k pace 4th - 5, 5, 5, 5k pace	400 jog
4x...
	100 meters, cutdowns	100

24 April 2002

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

24 April 2002

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 minutes
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

17 April 2002

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

1000 meters @ the following paces
even numbered @ 5k pace
odd numbered @ 10k pace

800 meters @ Yasso pace

3x...

16x...	Run	Recover
	300 meters @ fastest possible average or mile date pace	100 jog
1x...
	Cutdowns....
	200 meters	250
	150 meters	300
	100 meters	300

27 March 2002

4x...	Run	Recover
	1600 meters @ the following paces 1st - 10, 10, 10, 5k pace 2nd - 10, 10, 5, 5k pace 3rd - 10, 5, 5, 5k pace 4th - 5, 5, 5, 5k pace	400 jog
3x...
	150 meters, cutdowns	250

20 March 2002

6-8x...	Run	Recover
	1000 meters @ the following: odd numbered @ 10K pace even numbered @ 5K pace	400 jog
4x...
	100 meters - cutdowns	100

13 March 2002

10x...	Run	Recover
	400 meters @ fastest possible average	200 jog
4x...
	200 meters - cutdowns	200

6 March 2002

4x...	Run	Recover
	4 minutes @ 5k pace	400 jog
3x...
	300 meters - cutdowns	100 jog

27 February 2002

3x...	Run	Recover
	2000 meters @ the following 1 - all laps @ 10k pace 2 - laps 1-3 @ 10k, laps 4-5 @ 5k pace 3 - laps 1-2 @ 10k, laps 3-5 @ 5k pace	400 jog
3x...
	150 meters - cutdowns	250

20 February 2002

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 minutes
400 @ 79 secs    "    = 79 secs
300 @ 78 secs    "    = 58.5 secs
200 @ 77 secs    "    = 38.5 secs
100 @ 76 secs    "    = 19 secs

2-3x...	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

13 February 2002

8x...	Run	Recover
	800 meters @ Yasso pace	400
4x...
	100 meters quick and light	100

6 February 2002

4x...	Run	Recover
	1600 meters as follows: 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...
	250 meters, mile date pace	150

30 January 2002

4x...	Run	Recover
	300 meters @ 5K pace	100 jog
	300 meters @ mile date pace	100 jog
	300 meters @ mile goal pace	100 jog
	300 meters @ mile goal + pace	100 jog
	Recovery ...	400 jog

23 January 2002

6x...	Run	Recover
	1000 meters @ the following: 1, 3, 5 @ 10K pace 2, 4, 6 @ 5K pace	400 jog
4x...
	150 meters - cutdowns	250

16 January 2002

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
4x...
	100 meters - cutdowns	100

9 January 2002

10x...	Run	Recover
	400 meters @ fastest possible average	200 jog
3x...
	200 - cutdowns	200

2 January 2002

1x...	Run	Recover
	800 meters @ 5K pace	400 jog
	1000 meters @ 5K pace	400 jog
	1200 meters @ 5K pace	400 jog
	1000 meters @ 5K pace	400 jog
	800 meters @ 5K pace	400 jog
	600 meters @ 1 mile pace	400 jog
	400 meters @ 1 mile pace	400 jog
	200 meters @ 800 pace	400 jog