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

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

27 October 2004

3x...	Run	Recover
	2000 meters @ 10k pace	800m jog
3x...	Run	Recover
	300m cutdowns	100m 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