Santa Cruz Track Club



2004 Workouts

29December 2004
3x...
Run Recover
  1600 meters:
   first 800m at 10k pace
   last 800m at 5k pace
400m jog
3x...
Run Recover
  200 meter cutdowns 200m jog
22 December 2004
3-4x...
Run Recover
  4 x 300m run w/ 100m jog 400m
15 December 2004
4x...
Run Recover
  1200m at 10k pace
300m at mile race pace
100m
 
8 December 2004
3x...
Run Recover
  600 meters @ 5k pace
400 meters @ a little faster
300 meters @ a little faster
200 meters @ a little faster
100 meters @ a little faster
400m jog
200m jog
200m jog
200m jog
400m jog
1 December 2004
5x...
Run Recover
  1000 meters:
   set 1,3,5 10k pace
   set 2,4 at 5k pace
400m jog
4x...
Run Recover
  200 meter cutdowns 200m jog
24 November 2004
3x...
Run Recover
  1600 meters:
    2 laps at 10k pace
    2 laps at 5k pace
400m jog
3x...
Run Recover
  300 meter cutdowns 100m jog
17 November 2004
10x...
Run Recover
  400 meters @ fastest possible average 200m jog
10 November 2004
6-8x...
Run Recover
  800 meters @ Yasso or 5k pace 400m jog
4x...
Run Recover
  200 meter cutdowns 200m jog
3 November 2004
4x...
Run Recover
  4 x 300 meters w/ 100m jog 400m jog
27 October 2004
3x...
Run Recover
  2000 meters @ 10k pace 800m jog
3x...
Run Recover
  300m cutdowns 100m jog
20 October 2004
8-10x...
Run Recover
  800m at Yasso or 5k pace  400m jog
13 October 2004
3x...
Run Recover
  600 meters @ mile date pace
400 meters @ a little faster
300 meters @ a little faster
200 meters @ a little faster
100 meters @ a little faster
400m jog
200m jog
200m jog
200m jog
400m jog
6 October 2004
4x...
Run Recover
  1200m
    first 2 laps at 5k pace
   last lap at 10k pace

300m a bit faster than 5k
     gently cut down
100m

 

NOTE: Workout will take place at Soquel High School.

29 September 2004
8-10x...
Run Recover
  800m at Yasso or 5k pace 
  * jog the same time as the 800 was run.
400m jog*
   run the last 800 as a cutdown:
   start 200m at pace
   increase each 200m thereafter
 

NOTE: Workout will take place at Soquel High School.

22 September 2004
10x...
Run Recover
  400m at fastest possible average 200m jog
3x...
Run Recover
  200 meter cutdowns 200m jog

NOTE: Workout will take place at Soquel High School.

15 September 2004
3x...
Run Recover
  1600 meters:
   800m at 5k pace
   800m at 10k pace
400m jog
4x...
Run Recover
  200 meter cutdowns 200m jog

NOTE: This is the last workout at Harbor High School.

8 September 2004
6-8x...
Run Recover
  800 meters @ Yasso or 5k pace 400m jog
4x...
Run Recover
  100 meter cutdowns 100m jog

REMINDER: Workout will take place at Harbor High School.

1 September 2004
8x...
Run Recover
  400 meters @ 5k pace
200 meters @ mile pace
200m jog
400m jog

REMINDER: Workout will take place at Harbor High School.

25 August 2004
5x...
Run Recover
  1000 meters:
   sets 1, 3, 5 at 10K pace
   sets 2 and 4 at 5K pace
400m jog
2x...
Run Recover
  400 meter cutdowns 400m jog

REMINDER: Workout will take place at Harbor High School.

18 August 2004
3x...
Run Recover
  1600 meters:
   1st 3 laps at 10K pace
   4th lap a little faster
400m jog
4x...
Run Recover
  200 meter cutdowns 200m jog

REMINDER: Workout will take place at Harbor High School.

11 August 2004
10x...
Run Recover
  400 meters starting at 5K pace
  cut down 1 sec on each repeat
200m jog

REMINDER: Workout will take place at Harbor High School.

4 August 2004
4-6x...
Run Recover
  800 meters at Yasso or 5k pace 400m jog
4x...
Run Recover
  100 meter cutdowns 100m jog

REMINDER: Workout will take place at Harbor High School.

21 July 2004
5x...
Run Recover
  400 meters at 5k pace 400m jog

REMINDER: Workout will take place at Harbor High School.
Be careful getting there as there is some construction going on.

14 July 2004
3x...
Run Recover
  1600 meters:
   1st set: Wharf-toWharf race pace
   2nd set: 5k pace or faster
   last set: 5k pace or faster

1 minute jog
1 minute jog
1 minute jog
4x...
Run Recover
  200 meter cutdowns 200m jog

REMINDER: Workout will take place at Harbor High School.
Be careful getting there as there is some construction going on.

7 July 2004
3x...
Run Recover
  4 x 400 meters:
   1st set: 5k pace
   2nd set: a little faster
   last set: cutdown style

1 minute jog
2 minute jog
3 minute jog

REMINDER: Workout will take place at Harbor High School.
Be careful getting there as there is some construction going on.

30 June 2004
4x...
Run Recover
  4 minutes at 5k pace 4 minute jog
3x...
Run Recover
  30 second cutdowns
  cover a little more ground each 30 seconds
60 second jog

REMINDER: Workout will take place at the park.
Annual SCTC BBQ is after the workout.

23 June 2004
3x...
Run Recover
  4 x 300 meters w/ 100m jog
   start at current mile pace
   end w/ conservative cutdown
400m jog

REMINDER: be prepared to finish the workout
stuffing envelopes and your faces with pizza

16 June 2004
3x...
Run Recover
  1600 meters at 5K pace 400m jog
3x...
Run Recover
  300 meter cutdowns 100m jog
9 June 2004
10x...
Run Recover
  400 meters
   at fastest possible average pace
200m jog
3x...
Run Recover
  200 meter cutdowns 200m jog
2 June 2004
4x...
Run Recover
  1200 meters
   start at 10K pace for 1st set
   finish at 5K pace for last 3 sets

400 meters
   1st set at mile date pace
   gently faster for last 3 sets
100m jog


300m jog
24 May 2004
5x...
Run Recover
  500 meters
   1st four @ mile date pace
    last one at mile goal pace
300m jog
5x...
Run Recover
  300 meters
   start @ mile date pace
   progress to mile date pace
   end with a cutdown
100m jog
12 May 2004
3x...
Run Recover
  600 meters @ mile date pace
400 meters @ a little faster
300 meters @ a little faster
200 meters @ a little faster
100 meters @ a little faster
400m jog
200m jog
200m jog
200m jog
400m jog
5 May 2004
3x...
Run Recover
  1600 meters
   lap 1 at 10K pace
   laps 2,3,4 at 5K pace
400m jog
3x...
  150 meter cutdowns 250m jog
28 April 2004
12x...
Run Recover
  400 meters
   1st four at 5K pace
   2nd four at 3K pace
  last 4 at 1 mile pace
200m jog
3x...
  200 meter cutdowns 200m jog
21 April 2004
6x...
Run Recover
  800 meters
   first lap at 5K pace
   faster on the 2nd lap
400m jog
4x...
  200 meter cutdowns 200m jog
14 April 2004
4x...
Run Recover
  4 x 300 meters w/ 100 jog between 300's
   start at 3K pace, work through mile
   date pace, finish at mile goal pace

Note: The last set of 4 x 300's can be used as a
cutdown depending on how the runner feels

400m jog
7 April 2004
4x...
Run Recover
  1500 meters
   10K pace for first 500m
   5K pace for last 1000m
500m jog
3x...
  300 meter cutdowns 100m jog
31 March 2004
5x...
Run Recover
  run 1000 meters
   first two sets at 10k pace
   remaining sets at 5k pace

run 200 meters
   starts at mile date pace and gradually faster
200m jog

400m jog
 

24 March 2004
10x...
Run Recover
  400 meters
   starts at mile date pace and gradually faster
200m jog
4x...
  150 meter cutdowns 250m jog
17 March 2004
1x...
Run Recover
  10 minutes Indian file running  
4x...
  800 meters @ 5K pace or faster 400m jog
4x...
  200 meter cutdowns 200m jog
10 March 2004
4x...
Run Recover
  1200 meters:
     lap 1 @ 10K pace
     laps 2 and 3 @ 5K pace
300 meters:
     starting at mile date pace
     each one successively faster
100m jog


400m jog

 
3 March 2004
3x...
Run Recover
  600 meters @ mile date pace
400 meters @ a little faster
300 meters @ a little faster
200 meters @ a little faster
100 meters @ a little faster
400m jog
200m jog
200m jog
200m jog
400m jog
25 February 2004
4x...
Run Recover
  1600 meters
   1st 800m @ 10K pace
   2nd 800m @ 5K pace
400m jog
4x...
  100 meter cutdowns 100m jog
18 February 2004
6x...
Run Recover
  1000 meters
   10k pace on odd sets
   5k pace on even sets
400m jog
4x...
  200 meter cutdowns 200m jog
11 February 2004
8x...
Run Recover
  500 meters 300m jog
3x...
  250 meter cutdowns 150m jog
4 February 2004
3x...
Run Recover
  2000 meters
   1st at Indian file or 10K pace
   2nd at 10K pace
   3rd at 10K pace
400m jog
4x...
  100 meter cutdowns 100m jog
28 January 2004
5-8x...
Run Recover
  800 meters @ Yasso or 5K pace 100m jog
3x...
  200 meter cutdowns 200m jog
21 January 2004
4x...
Run Recover
  1200 meters
     2 laps @ 10K pace
     1 lap @ 5K pace
100m jog
  300 meters @ mile pace 400m jog
13 January 2004
12x...
Run Recover
  300m @ 5K pace 100m jog
3x...
  150 meter cutdowns 250m jog
7 January 2004
4-5x...
Run Recover
  4 minutes @ 5K pace 400m jog
3x...
  300 meter cutdowns 100m jog