Santa Cruz Track Club



2003 Workouts

31 December 2003
1x...
Run Recover
  Indian File Running for 6-10 laps
a little faster than previous week's pace
 
6-10x...
  200 meter cutdowns 200m jog
24 December 2003
10x...
Run Recover
  400 meters
at fastest possible average
200m jog
4x...
  100 meter cutdowns 100m jog
17 December 2003
4x...
Run Recover
  1500 meters
    first 1000m @ 10K pace
    last 500m @ 5K pace
500m jog
3x...
  200 meter cutdowns 200m jog
10 December 2003
6x...
Run Recover
  1000 meters 400m jog
Notes on the 1000's:
      10K pace on numbers 1, 2, 4, 6
      5K pace on numbers 3 and 5
3x...
  150 meter cutdowns 250m jog
3 December 2003
2-3x...
Run Recover
  600 meters @ current mile pace 400 jog
  400 meters  faster than prior rep 200 jog
  300 meters faster than prior rep 200 jog
  200 meters faster than prior rep 200 jog
  100 meters faster than prior rep 400 jog
19 November 2003
8-10x...
Run Recover
  800m @ Yasso or 5K pace 400m jog
3x...
  200 meter cutdowns 200m jog
12 November 2003
3x...
Run Recover
  4x 300m w/ 100m jog
@ fastest possible average
400m jog
 
5 November 2003
1x...
Run Recover
  1000m @ 10k pace
2000m @ 10k pace
800m @ 3-5k pace
1500m:
   first 1000m @ 10k pace
   last 500m @ 5k pace
400m jog
800m jog
400m jog


 

4x...
  100 meter cutdowns 100m jog
29 October 2003
4x...
Run Recover
  1200 meters
300 meters
100m jog
400m jog
Notes on the 1200's:
   1st  1200m: lap1 @10k, lap2 @10k, lap3 @10k pace
   2nd 1200m: lap1 @10k, lap2 @10k, lap3 @5k pace
   3rd  1200m: lap1 @10k, lap2 @5k,   lap3 @5k pace
   4th  1200m: lap1 @5k,   lap2 @5k,   lap3 @5k pace
Notes on the 300's:
   Start at mile date pace and work down to mile goal pace
22 October 2003
10x...
Run Recover
  400 meters:
  mile date pace or faster
200m jog
3x...
  200 meter cutdowns 200m jog
15 October 2003
3-4x...
Run Recover
  1600 meters:
  5K pace for first and last set
   10K pace for middle set(s)
400m jog
3x...
  300 meter cutdowns 100m jog
8 October 2003
6-8x...
Run Recover
  800 meters:
  Yasso or 5K pace
400m jog
3x...
  150 meter cutdowns 250m jog
1 October 2003
8x...
Run Recover
  500 meters:
  a little faster than 5K pace
300m jog
3x...
  250 meter cutdowns 150m jog
24 September 2003
5x...
Run Recover
  1000 meters:
     1st set at 5K pace
     2nd set at 10K pace
     3rd set at 10K pace
     4th set at 10K pace
     5th set at 5K pace
400m jog
3x...
  300 meter cutdowns 100m jog
17 September 2003
1x...
Run Recover
  1600m @ 10K pace
1200m @ 8K pace
1000m @ 5K pace
800m @ 3K pace
400m @ mile pace
200m @ 800m pace
400 jog
400 jog
400 jog
400 jog
200 jog
200 jog
10 September 2003
4x...
Run Recover
  3 x 400 meters w/ 200jog:
     1st lap at 10K
     2nd lap at 5K
     3rd lap at mile
200 jog
3x...
  200 meter cutdowns  
3 September 2003
3x...
Run Recover
  1600 meters 400 jog
3x...
  150 meter cutdowns  
26 August 2003
4-5x...
Run Recover
  4 minutes
   start at 10k pace
   work down to 5K pace
400 jog
3x...
  200 meter cutdowns  
20 August 2003
4x...
Run Recover
  4 x 300m
start at 5K and work towards mile goal
400 jog
13 August 2003
6x...
Run Recover
  800m @ 5K or Yasso pace 400 jog
3x...
  300 meter cutdowns 100 jog
6 August 2003
1x...
Run Recover
  1 mile time trial  
30 July 2003
20x...
Run Recover
  200m @ 5K pace 200 jog
23 July 2003
5x...
Run Recover
  400m @ 5K pace 400 jog
16 July 2003
3x...
Run Recover
  1600m @ 5K pace 1 minute
3x...
  150 meter cutdowns 250 jog
9 July 2003
1x...
Run Recover
  5-8K (12-20 laps) alternating laps
at 10K and 10K plus 15 sec pace

Example:
        lap 1 at 1:45 (7:00 min/mile)
        lap2 at 2:00 (8:00 min/mile)
 
4x...
  100 meter cutdowns  
2 July 2003
10x...
Run Recover
  400 meters @ fastest possible average 200 jog
3x...
  200 meter cutdowns 200 jog

25 June 2003
4x...
Run Recover
  1200 meters @ 5k pace 100 jog
  300 meters @ mile pace 400 jog

18 June 2003
2x...
Run Recover
  600 meters @ current mile pace 400 jog
  400 meters  faster than prior rep 200 jog
  300 meters faster than prior rep 200 jog
  200 meters faster than prior rep 200 jog
  100 meters faster than prior rep 400 jog
11 June 2003
7x...
Run Recover
  1000 meters @ the following:
     set 1, 3 , 5, 7 @ 5K pace
     set 2, 4, 6  @ 10K pace
400 jog
3x...
  150 meter cutdowns 250 jog
4 June 2003
4x...
Run Recover
  150m at mile pace 50m jog
5x...
   400m @ fastest possible average 400m slow walk/jog
5x...
  200m a bit faster than previous set 200m jog
 28 May 2003
4x...
Run Recover
  1600 meters @ the following paces:
    number 1 by lap: 3K, 5K, 10K, 10K
    number 2 by lap: 10K, 10K, 5K, 10K
    number 3 by lap: 5K, 5K, 10K, 10K
    number 4 by lap: 10K, 10K, 5K, 5K
400 jog
4x...
  100 meter cutdowns  
 21 May 2003
10x...
Run Recover
  400 meters @ 5K pace 100 jog
4x...
  200 meter cutdowns 200 jog
 14 May 2003
1x...
Run Recover
  1000 meters @ 10K pace 400 jog
  2000 meters @ 10K pace 400 jog
  800 meters @ 3K pace 400 jog
  1500 meters as follows:
     first 1000m @ 10K pace
     last 500m
@ 5K pace
400 jog
3x...
  150 meter cutdowns 250 jog
7 May 2003
3x...
Run Recover
  600 meters:
   @ current mile pace w/ 400m jog
400 meters:
   @ goal mile pace w/ 200m jog
300 meters:
   @ goal mile pace w/ 200m jog

200 meters:
   @ 800m pace w/ 400m jog

100 meters:
   @ 400m race pace
400 jog
30 April 2003
4x...
Run Recover
  1200 meters w/ 100m jog recovery:
     1st: all laps at 10k pace
     2nd: 10k, 10k, 5k pace

 
    3rd: 10k, 5k, 5k pace
     4th: 5k, 5k, 5k pace

300 meter at mile date pace
     gently cut down with each set
400 jog
23 April 2003
4x...
Run Recover
  4 x 300 meters @ the following paces:
     1st 300m @ 5K pace w/ 100m jog
     2nd 300m @ mile pace w/ 100m jog
     3rd 300m @ mile goal pace w/ 100m jog
     4th 300m @ a bit faster than mile goal pace
400 jog
16 April 2003
4x...
Run Recover
  1600 meters @ the following:
     laps 1 & 2 @ 10K pace
     laps 3 & 4 @ 5K pace
400 jog
4x...
  100 meter cutdowns 100 jog

9 April 2003

6x...
Run Recover
  1000 meters @ 5K pace 400 jog
4x...
  200 meter cutdowns 200 jog
 
2 April 2003
8x...
Run Recover
  500 meters @ fastest possible average 300 jog
4x...
  150 meter cutdowns 250 jog
 
 26 March 2003
3x...
Run Recover
  2000 meters @ the following:
     laps 1,2,3,4 @ 10K pace
     lap 5 @ 5K pace
400 jog
3x...
  300 meter cutdowns
     starting at current mile pace
100 jog
 
 19 March 2003
4-5x...
Run Recover
  4 minutes @ 5K pace 400 jog
4x...
  250 meters - cutdowns 150 jog

 12 March 2003
3x...
Run Recover
  600 meters @ mile race pace 400 jog
  400 meters @ mile pace less 1-2 sec 200 jog
  300 meters @ prior pace less 1-2 sec 200 jog
  300 meters @ prior pace less 1-2 sec 200 jog
  100 meters @ prior pace less 1-2 sec 400 jog

 5 March 2003
3x...
Run Recover
  1600 meters @ the following:
     1 & 2 @ 10K pace
     3 @ 5K pace
400 jog
3x...
  200 meters - cutdowns 200

 26 February 2003
4-5x...
Run Recover
  1200 meters @ the following:
     1 & 2 @ 10K pace
     3, 4 & 5 @ 5K pace
400 jog
3x...
  200 meters - cutdowns 200

 19 February 2003
10x...
Run Recover
  400 meters @ fastest possible average 200 jog
4x...
  100 meters - cutdowns 100

 12 February 2003
1x...
Run Recover
  1000 meters @ 10k pace 400 jog
  2000 meters @ 10k pace
400
  800 meters @ 5k pace
400
  1500 meters as follows...
    1000 @ 10K pace
    500 @ 5k pace
400
1x...
  300 meters 100
  200 meters 100
  100 meters 200

 5 February 2003
5x...
Run Recover
  1000 meters @ the following:
     laps 1, 3 and 5 @ 10K pace
     laps 2 and 4 @ 5K pace
400 jog
4x...
  150 meters - cutdowns 250

 29 January 2003
4x...
Run Recover
  300 meters @ 5k pace 100 meters
  300 meters @ 5k pace -1 second 100 meters
  300 meters @ 5k pace -2 seconds 100 meters
  300 meters @ 5k pace -3 seconds 500 meters

 22 January 2003
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
4x...
  200 meters, cutdowns 200

 15 January 2003

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
2x...
Run Recover
  600 @ 1 mile race 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

 8 January 2003
6-8x...
Run Recover
  800 @ Yasso or 5k pace 400
3x...
  300 meters - cutdowns 100 meters

 1 January 2003
4x...
Run Recover
  1200 meters
   lap 1 @ 10k pace
   lap 2 @ 10k pace
   lap 3 @ 5k pace
100
  300 meters @ current mile pace cutdown to goal mile pace 400