The track club normally meets at Soquel High School every Wednesday evening at 6:00 p.m.  The workout, as conceived by our coach and General Manager, Greg Brock, is posted by the weekend before the following Wednesday and is subject to revision without notice. See you there!

28 December 2005 1x... Run Recover   2000m at 10k pace 1600m slightly faster 1200m slightly faster 800m slightly faster 400m slightly faster 400m jog 400m jog 400m jog 400m jog 400m jog

21 December 2005 4x... Run Recover   1500m at 10k pace    run first 1000m at 10k pace    run last 500m at 5k pace 500m jog 3x... Run Recover   200 meter cutdowns 200m jog

14 December 2005 4x... Run Recover   4x300m w/ 100m jog    start at 5k pace, cut down    1 second on each repeat 400m jog

7 December 2005 6x... Run Recover   1000m at 10k pace    1,3,5 at 10k pace    2,4,6 at 5k pace 400m jog 3x... Run Recover   150 meter cutdowns 250m jog

30 November 2005 4x... Run Recover   1600m at 10k pace or 3 x 2000m @ 10k 400m jog 3x... Run Recover   300 meter cutdowns 100m jog

23 November 2005 10x... Run Recover   400m at mile date pace 200m jog 3x... Run Recover   200 meter cutdowns 200m jog

16 November 2005 4x... Run Recover   run1200m - jog 100m - run 300m    1200's at 10k pace    300's at mile pace, w/ mild cut down 400m jog

9 November 2005 10x... Run Recover   800 meters @ Yasso or 5k pace recovery time should be the same as the 800m 400m jog

2 November 2005 6x... Run Recover   400 meters @ around current mile pace 200m jog recovery 200 meters @ a bit faster than mile pace 400m jog

26 October 2005 5x... Run Recover   1000 meters @ 5k pace 400m jog 3x... Run Recover   250 meter cutdowns 150m jog

19 October 2005 5x... Run Recover   500 meters @ a litter faster than 5k pace note: jog is 400m (not 300m) after last set 300m jog 5x... Run Recover   300 meters @ a litter faster than 5k pace 100m jog 3x... Run Recover   200 meter cutdowns 200m jog

12 October 2005 4x... Run Recover   1600 meters @ 10K pace optional 5K pace on last lap 400m jog 3x... Run Recover   300 meter cutdowns 100m jog

5 October 2005 8x... Run Recover   800 meters @ Yasso or 5K pace run the last 800 with an acceleration at each 200 400m jog

28 September 2005 3x... Run Recover   600 meters @ conservative mile race pace 400 meters @ a gentle cutdown pace 300 meters @ a gentle cutdown pace 200 meters @ a gentle cutdown pace 100 meters @ a gentle cutdown pace 200m jog

21September 2005 4x... Run Recover   run1200m - jog 100m - run 300m 1200 pace as follows:     #1: all 3 laps at 10k     #2: laps at 10k, 10k 5k     #3: laps at 10k, 5k, 5k     #4: all 3 laps at 5k  300's at mile date pace, cut down on last one 400m jog

14 September 2005 10x... Run Recover   400 meters @ a little faster than 5k pace 200m jog 3x... Run Recover   200 meter cutdowns 200m jog

7 September 2005 6x... Run Recover   800 meters @ Yasso or 5k pace recovery no longer than 800m time 400m jog 3x... Run Recover   150 meter cutdowns 250m jog

31 August 2005 5x... Run Recover   1000 meters    laps 1, 3, 5 at 10k pace    laps 2 and 4 at 5k pace 400m jog 4x... Run Recover   250 meter cutdowns 150m jog

24 August 2005 4x... Run Recover   4x300 meters    Run slightly faster than 5K pace    Recovery no more than the time of the 300    Last set can be run as a cutdown (optional) 100m jog

17 August 2005 3x... Run Recover   1600 meters    1st 3 laps at 5k pace    4th lap at 10k pace 200m jog 3x... Run Recover   300 meter cutdowns 100m jog

10 August 2005 4x... Run Recover   800 meters @ 5k or Yasso pace 200m jog 4x... Run Recover   200 meter cutdowns 200m jog

3 August 2005 8x... Run Recover   400 meters @ 5k pace 200m jog 4x... Run Recover   150 meter cutdowns 250m jog

27 July 2005 15x... Run Recover   200 meters @ 5k pace 200m jog

20 July 2005 5x... Run Recover   400 meters @ 5k pace 400m jog

6 July 2005 1x... Run Recover   1200 meters @ 10k pace 1000 meters @ 5k pace 800 meters @ 3k pace 600 meters @ mile date pace 400 meters @ cutdown pace 300 meters @ cutdown pace 200 meters @ cutdown pace 100 meters @ cutdown pace 400m jog 400m jog 400m jog 400m jog 200m jog 200m jog 200m jog 200m jog

29 June 2005 8x... Run Recover   350 meters @ mile date pace 50m jog

22 June 2005 ?x... Run Recover   Surprise Workout

15 June 2005 8x... Run Recover   800 meters:     1st lap @ 5k pace     finish with negative split 400m jog 3x... Run Recover   300 meter cutdowns 200 meter cutdowns 100 meter cutdowns 200m jog

8 June 2005 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

1 June 2005 8x... Run Recover   1000 meters     odd sets at 10k pace     even sets at 5k pace 400m jog 3x... Run Recover   200 meter cutdowns 200m jog

25 May 2005 4x... Run Recover   4 x 300 meters    start at mile date pace and cut down 100m jog 400m jog

18 May 2005 4x... Run Recover   1200 meters @ 5k pace 300 meters at mile date pace 100m jog 400m jog

11 May 2005 5x... Run Recover   500 meters at mile date pace 300m jog 5x... Run Recover   300 meter cutdowns     first at mile date pace     second at mile goal     cut down the last three 100m jog

4 May 2005 3x... Run Recover   2000 meters (or 10 minutes):     run 4 laps (or 8 minutes) at 10k pace     run 5th  lap (or 2 minutes) at 5k pace 400m jog 3x... Run Recover   200 meter cutdowns 200m jog

26 April 2005 10x... Run Recover   400 meters @ fastest possible average 200m jog 4x... Run Recover   100 meter cutdowns 100m jog

20 April 2005 5x... Run Recover   4 minutes at 5k pace 4 minute jog 3x...       200 meters 200m jog

13 April 2005 4x... Run Recover   1500 meters:    1st 500m at 10k pace    2nd 1000m at 5k 500m jog 4x...       150 meters 250m jog

6 April 2005 2-3x... 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

30 March 2005 6x... Run Recover   run 800 w/ a negative split:     1st lap a little slower than 5k pace     2nd lap a little faster than 5k pace jog 200 meters run 200 meters 400m jog

23 March 2005 5x... Run Recover   1200 meters     1 lap 10k pace      2 laps at 5k pace 400m jog 4x... Run Recover   200 meter cutdowns 200m jog

16 March 2005 4x... Run Recover   4 x 300 meters w/ 100 jog     Pace should be slightly faster than last 400 session      Keep recoveries to a minimum      Last set to be used as the cutdowns 400m jog

9 March 2005 7x... Run Recover   1000 meters     odd sets (1-3-5-7) at 10k pace      even sets (2-4-6) at 5k pace 400m jog 4x... Run Recover   150 meter cutdowns 250m jog

2 March 2005 4x... Run Recover   1600 meters     laps 1 and 2 at 10k pace      laps 3 and 4 at 5k pace 400m jog 3x... Run Recover   300 meter cutdowns 100m jog

23 February 2005 10x... Run Recover   400 meters     start at current mile pace and gradually cut down 200m jog 4x... Run Recover   200 meter cutdowns 200m jog

16 February 2005 4x... Run Recover   1200m @ 5k-10k pace 300m @ mile pace 100m jog 400m jog

9 February 2005 6-8-10x... Run Recover   800 meters Yasso Style / 5k pace 400m jog 3x... Run Recover   200 meter cutdowns 200m jog

2 February 2005 2-3x...   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

26 January 2005 3x... Run Recover   2000 meters at 10k pace 400m jog 4x... Run Recover   100 meter cutdowns 100m jog

17 January 2005 6x... Run Recover   1000 meters    laps 1,2,4,6 at 10k pace    laps 1,3 at 5k pace 400m jog 3x... Run Recover   300 meter cutdowns 100m jog

12 January 2005 15x... Run Recover   200 meters @ mile pace The workout can be varied. If a slow jog recovery is employed then speed can be the emphasis. A quick jog recovery means a  slower speed but then stamina can be the emphasis. 200m jog

5 January 2005 6x... Run Recover   800 meters @ 5k pace 400m jog 3x... Run Recover   400 meter cutdowns 200m jog