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 before the following Wednesday and is subject to revision without notice. See you there! 

27 December 2006 4x... Run Recover   run 1200m (half at 10k, half at 5k) run 300m at mile pace 100m jog 400m jog

20 December 2006 10x... Run Recover   400m at fastest possible average 200m jog 4x... Run Recover   150 meter cutdowns 250m jog

13 December 2006 5x... Run Recover   1000m:     laps 1, 3, 5 at 10k pace     laps 2 and 4 at 5k pace or faster 2:30 jog 3x... Run Recover   300 meter cutdowns 100m jog

6 December 2006 5x... Run Recover   4:30 minutes   start 10k pace, work down to 5k pace 2:30 jog 3x... Run Recover   200 meter cutdowns 200m jog

29 November 2006 4x... Run Recover   4 x 300m with 100m jog    start at 5k pace, cut down to goal mile pace 400m jog

22 November 2006 1x... Run Recover   2000m at 10k pace 1600m slightly faster 1200m slightly faster 800m slightly faster 400m slightly faster 300m slightly faster 200m slightly faster 100m slightly faster 400m jog for 3-4 minutes 400m jog for 3-4 minutes 400m jog for 3-4 minutes 400m jog for 3-4 minutes 200m jog 200m jog 200m jog 200m jog

15 November 2006 10x... Run Recover   800m @ 5k or Yasso pace 400m jog

8 November 2006 2x... Run Recover   3 x 600m @ mile date pace 1 x 400m @ a little faster 1 x 300m @ a little faster 1 x 200m @ a little faster 1 x 100m @ a little faster 400m jog 200m jog 200m jog 200m jog 400m jog

1 November 2006 4x... Run Recover   6:00 minutes   4:00 at 10k pace   2:00 at 5k pace 4:00 jog 3x... Run Recover   300 meter cutdowns 100m jog

25 October 2006 6x... Run Recover   1000m:    1, 2, 4, 6 at 10k pace    3 and 5 at 5k pace 400m jog 4x... Run Recover   150 meter cutdowns 250m jog

18 October 2006 12x... Run Recover   400m 100m jog 3x... Run Recover   200 meter cutdowns 200m jog

11 October 2006 4x... Run Recover   5:00 starting at 10k pace, increase to 5k pace 4:00 jog 3x... Run Recover   300 meter cutdowns 100m jog

4 October 2006 8x... Run Recover   800m at Yasso or 5k pace 400m jog 3x... Run Recover   150 meter cutdowns 250m jog

27 September 2006 4x... Run Recover   1200m    1st: 10k pace for 1200m    2nd: 10k for 800 plus 5k for 400m    3rd: 10k for 400m plus 5k for 800m    4th: 5k pace for 1200m 300m at mile pace w/ gradual cutdown 100m jog   400m jog

20 September 2006 10x... Run Recover   400m at mile date pace 200m jog 2x... Run Recover   250 meter cutdowns 150m jog

13 September 2006 4x... Run Recover   5:00 at 5k pace 400m jog 3x... Run Recover   200 meter cutdowns 200m jog

6 September 2006 6x... Run Recover   800m at Yasso or 5k pace 400m jog 3x... Run Recover   300 meter cutdowns 100m jog

30 August 2006 8x... Run Recover   500m at mile date pace 300m jog 4x... Run Recover   100 meter cutdowns 100m jog

23 August 2006 3x... Run Recover   1600m:    1st 3 laps at 10k pace,    4th lap at 5k pace 400m jog 3x... Run Recover   200 meter cutdowns 200m jog

16 August 2006 5x... Run Recover   1000m at cutdown style pace: (run the 1st one at 10k pace and subsequently cut down 1 or 2 seconds on each.) 400m jog 3x... Run Recover   250 meter cutdowns 150m jog

9 August 2006 12x... Run Recover   400m at 5k pace 100m jog 3x... Run Recover   300 meter cutdowns 100m jog

2 August 2006 5x... Run Recover   1200m at 10k pace 400m jog 3x... Run Recover   150 meter cutdowns 250m jog

26 July 2006 4x... Run Recover   4 x 300m with 100m jog    run the first 3 of each set at 5k pace    drop the pace down a bit on the 4th 400m jog

19 July 2006 5x... Run Recover   400m at 5k pace 400m

12 July 2006 3x... Run Recover   1600m at 5k pace 1 minute 3x... Run Recover   200 meter cutdowns 200m jog

5 July 2006 6x... Run Recover   1000m    1,2,4,6 at 10k pace    3 and 5 at 5k pace or faster 400m jog 3x... Run Recover   300 meter cutdowns 100m jog

28 June 2006 15x... Run Recover   200m, start at 5k pace and working down to 800m pace 200m jog

21 June 2006 1x... Run Recover   20-25 minute anaerobic workout @ 10-15 sec slower than 10k pace 400m jog 4x... Run Recover   100 meter cutdowns 100m jog

14 June 2006 8x... Run Recover   800m @ 5k pace 400m jog 4x... Run Recover   150 meter cutdowns 250m jog

7 June 2006 4x... Run Recover   1600m:   first lap at 10k pace   remaining 3 laps at 5k pace 400m jog 4x... Run Recover   250 meter cutdowns 150m jog - OR - 3x... Run Recover   2000m:    4 laps at 10k pace    last lap at 5k pace 400m jog 4x... Run Recover   250 meter cutdowns 150m jog

31 May 2006 10x... Run Recover   400m @ fastest possible avg. 200m jog 3x... Run Recover   200 meter cutdowns 200m jog

24 May 2006 6x... Run Recover   1000 meters:    10k pace on 1,2,4,6    5k pace on 3 and 5 400m jog 3x... Run Recover   300 meter cutdowns 300m jog

17 May 2006 3x... Run Recover   600 meters @ mile date pace 400 meters, 1 sec per 400m faster 300 meters, 1 sec per 400m faster 200 meters, 1 sec per 400m faster 100 meters, 1 sec per 400m faster 400m jog 200m jog 200m jog 200m jog 400m jog   For example, a 6:00 minute miler would run 2:15,89, 66, 43.5 and 21.5

10 May 2006 5x... Run Recover   1200 meters:      10k pace for 1st lap      5k pace for 2nd lap      10k pace for 3rd lap 400m jog 4x... Run Recover   150 meter cutdowns 250m jog

3 May 2006 5x... Run Recover   500 meters @ mile race pace 300m jog 5x... Run Recover   300 meter @ mile race pace 100m jog 4x... Run Recover   100 meter cutdowns 100m jog

26 April 2006 4x... Run Recover   1500 meters    10k pace for the first 1000m    5k pace for the last 500m 500m jog 3x... Run Recover   200 meter cutdowns 200m jog

19 April 2006 6x... Run Recover   1000 meters @ 5k pace 400m jog 3x... Run Recover   250 meter cutdowns 150m jog

12 April 2006 4x... Run Recover   4x300 meters with 100m jog:    5k pace on first 300, cut down     one second on 2, 3, and 4 400m jog

5 April 2006 4x... Run Recover   1600 meters:    1st 800m at 10k pace    2nd 800m at 5k pace 400m jog 3x... Run Recover   150 meter cutdowns 250m jog - OR - 3x... Run Recover   2000 meters at 10k pace 600m jog 3x... Run Recover   150 meter cutdowns 250m jog

30 March 2006 10x... Run Recover   400 meters @ fastest possible average 200m jog 3x... Run Recover   250 meter cutdowns 200m jog

22 March 2006 8x... Run Recover   800 meters @ 5k or Yasso pace 400m jog 4x... Run Recover   100 meter cutdowns 100m jog

15 March 2006 4x... Run Recover   1200 meters @ 5k pace 300 meters @ mile pace 100m jog 400m jog

8 March 2006 3x... Run Recover   600m @ 5k pace 400m @ a little faster 300m @ a little faster 200m @ a little faster 100m @ a little faster 400m jog 200m jog 200m jog 200m jog 400m jog

1 March 2006 5x... Run Recover   1000 meters @ 5k pace 400m jog 4x... Run Recover   250 meter cutdowns 150m jog

22 February 2006 4x... Run Recover   1600 meters: #1: all laps at 10k pace #2: 3 laps at 10k pace, last at 5k #3: 2 laps at 10k pace, 2 at 5k pace #4: 1 lap at 10k pace, 3 at 5k pace 400m jog 4x... Run Recover   150 meter cutdowns 250m jog

15 February 2006 4x... Run Recover   4 x 300 with 100m jog    start at 5k pace and drop    1 second each repeat 400m jog

8 February 2006 6x... Run Recover   800 meters at Yasso or 5k pace 400m jog 3x... Run Recover   200 meter cutdowns 200m jog

1 February 2006 4x... Run Recover   1200 meters:     2 laps at 10k pace, 1 lap at 5k pace 300 meters at mile pace 100m jog 400m jog

25 January 2006 12x... Run Recover   400 meters, start at 5k pace, work  down to a bit faster than  mile pace 200m jog 4x... Run Recover   150 meter cutdowns 250m jog

18 January 2006 3x... Run Recover   1600 meters    1st 1600 at 10K pace    2nd 1600 at 10K pace    3rd 1600 at 5K pace 400m jog 3x... Run Recover   300 meter cutdowns    starting at current mile pace 100m jog

11 January 2006 4x... Run Recover   800 meters at Yasso or 5K pace 400m jog 3x... Run Recover   200 meter cutdowns 200m jog

4 January 2006 6x... Run Recover   500 meters @ mile race pace 200 meters slightly faster 100m jog 400m jog

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