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! 

26 December 2007 4x... Run Recover   400m at mile pace 400m at mile pace 400m at mile pace 400m at mile pace 200m @ normal jog 200m @ marathon pace 200m @ marathon pace 200m @ normal jog

19 December 2007 6x... Run Recover   4:00 minutes:    first 3 at 10k pace    last 3 at 5k pace 3:00 min jog

12 December 2007 Run Recover   WORKOUT CHANGED due to soccer game

5 December 2007 5x... Run Recover   500m @ mile pace 300m jog 5x... Run Recover   300m @ mile pace last three at cutdown pace 100m

28 November 2007 4x... Run Recover   1200m @ 10k on 1 &2                  5k  on 3 & 4 300m @ mile pace w/ cutdown 100m jog  400m jog

21 November 2007 1x... Run Recover   500m @ mile pace 1000m @ 5k pace 1000m @ 10k pace 1000m @ 5k pace 500m @ mile pace 300m jog 400m jog 400m jog 400m jog 400m jog 3x... Run Recover   250m cutdowns 150m

14 November 2007 7x... Run Recover   400m @ mile race pace 200m @ jog pace 200m @ faster than mile pace 200m

7 November 2007 6x... Run Recover   4 minutes:     2 min at 10k pace     2 min at 5k pace 3 min. 1x... Run Recover   300m 200m 100m 100m 200m

31 October 2007 6x... Run Recover   1000m:     1,2,4,6 @10k pace      3,5 @5k pace 400m 3x... Run Recover   300m cutdowns 100m

24 October 2007 Run Recover   INFO UNAVAILABLE

17 October 2007 Run Recover   INFO UNAVAILABLE

10 October 2007 6-8x... Run Recover   800m @ Yasso or 5k pace   400m 3x... Run Recover   200m cutdowns 200m

3 October 2007 4x... Run Recover   5 minutes @ 10k pace (or slightly faster) unspecified 3x... Run Recover   1 minute cutdowns 1 min. jog

25 September 2007 Run Recover   INFO UNAVAILABLE

19 September 2007 1x... Run Recover   Run 1200m: all laps at 10k pace       300m at mile pace Run 1200m @10k, 10k, 5k pace        300m at mile pace Run 1200m @10k, 5k, 5k pace        300m at mile pace Run 1200m: all laps at 5k pace        300m at mile pace 100m jog 400m jog 100m jog 400m jog 100m jog 400m jog 100m jog 400m jog

12 September 2007 4x... Run Recover   300m @ 10k pace 300m @ 5k pace 300m @ 3k pace 300m @ mile pace 100m jog 100m jog 100m jog 400m jog

5 September 2007 5x... Run Recover   4 minutes @ 10k pace gradually speeding up 3 min. jog 2x... Run Recover   200m cutdowns 200m jog

29 August 2007 3x... Run Recover   1600m @ 10k pace except last one @ 800m pace 400m jog 3x... Run Recover   300m cutdowns 100m jog

22 August 2007 10x... Run Recover   400m @ 5k pace 200m jog 3x... Run Recover   250m cutdowns 150m jog

15 August 2007 5x... Run Recover   1000m     1st one at 10k pace, with each     successive one 1 second faster 400m jog 4x... Run Recover   200m cutdowns @ 800m pace 200m jog

8 August 2007 Run Recover   INFO UNAVAILABLE

1 August 2007 4x... Run Recover   5 minutes @ 10-15 seconds slower than 10k pace 1 min jog 3x... Run Recover   250m cutdowns 150m jog

25 July 2007 Run Recover   INFO UNAVAILABLE

18 July 2007 5x... Run Recover   400m @ 5k pace 400 jog

11 July 2007 3x... Run Recover   1600m @ 5k pace 1 min jog 3x... Run Recover   300m cutdowns 100m jog

4 July 2007 6x... Run Recover   4 minutes at 5k pace 3 min

27 June 2007 Run Recover   WHARF TO WHARF ENVELOPE STUFFING

20 June 2007 4x... Run Recover   1200m @ 5k pace 300m @ mile pace w/ cutdown 100m jog 400m jog

13 June 2007 12x... Run Recover   300m @ mile pace 100m jog 4x... Run Recover   800m cutdowns @ 800m pace 200m jog

6 June 2007 8x... Run Recover   3 minutes @ 5k pace or faster 3 min

30 May 2007 6x... Run Recover   800m @ 5k pace 400m jog 1x... Run Recover   400m @ mile goal pace 300m cutdown 200m cutdown 200m jog

23 May 2007 10x... Run Recover   400m @ fastest possible average 200m jog 3x... Run Recover   150 meter cutdowns 250m jog

16 May 2007 10x... Run Recover   400m @ fastest possible average 200m jog 3x... Run Recover   150 meter cutdowns 250m jog

9 May 2007 2-3x... Run Recover   600m @ mile pace 400m slightly faster 300m slightly faster 200m slightly faster 100m slightly faster 400m 200m 200m 200m 400m

2 May 2007 1x... Run Recover   3 minutes @ 5k pace 4 minutes @ 5k pace 5 minutes @ 10k pace 5 minutes @ 10k pace 4 minutes @ 5k pace 3 minutes  w/ increasing effort 3 minutes 3 minutes 4 minutes 4 minutes 3 minutes 3 minutes 3x... Run Recover   200 meter cutdowns 200m jog

25 April 2007 10x... Run Recover   400m @ fastest possible average 200m jog 3x... Run Recover   200 meter cutdowns 200m jog

18 April 2007 4x... Run Recover   1200m @ 5k pace 300m @mile pace 100m jog 400m jog

11 April 2007 4x... Run Recover   4 x 300m with 100m jog:    1st lap at 5k pace    2nd lap at 3k pace    3rd lap at mile pace    4th lap at 800m pace 400m jog

4 April 2007 1x... Run Recover   4 x 5 minutes at 10k pace 1 x 4 minutes at  5k pace 3 minutes 3 minutes 3x... Run Recover   150 meter cutdowns 250m jog

28 March 2007 Run Recover   INFO UNAVAILABLE

21 March 2007 3x... Run Recover   600 meters at mile pace 400 meters slightly faster 300 meters slightly faster 200 meters slightly faster 100 meters slightly faster 400m jog 200m jog 200m jog 200m jog 400m jog

14 March 2007 4x... Run Recover   1600 meters:    1st: all 4 laps at 10k pace    2nd: 3 laps at 10k plus 1 lap at 5k    3rd: 2 laps at 10k plus 2 laps at 5k    4th: 1 lap at 10k plus 3 laps at 5k 400m jog 3x... Run Recover   200 meter cutdowns 200m jog

7 March 2007 12x... Run Recover   run 2 minutes at 5k pace 2 min jog

28 February 2007 6x... Run Recover   800m @ 5k pace 400m jog 3x... Run Recover   300 meter cutdowns 100m jog

21 February 2007 10x... Run Recover   400m @ fastest possible average 200m jog 4x... Run Recover   100 meter cutdowns 100m jog

14 February 2007 6x... Run Recover   1000m:    10k pace for laps 1,2,4,6    and 5k pace for 3 and 5 400m jog 3x... Run Recover   200 meter cutdowns 200m jog

7 February 2007 5x... Run Recover   5 minutes:     4 minutes at 10k pace     1 minute at 5k pace 3 min. 3x... Run Recover   150 meter cutdowns 250m jog

31 January 2007 Run Recover   INFO UNAVAILABLE

24 January 2007 4x... Run Recover   1200m @ 10k - 3k - 10k pace each lap 400m jog 3x... Run Recover   250 meter cutdowns 150 jog

17 January 2007 6x... Run Recover   800m @ 5k pace 400m jog 4x... Run Recover   150 meter cutdowns 250 jog

10 January 2007 2x... Run Recover   600m @ mile date 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

3 January 2007 4x... Run Recover   6:00 minutes @ 10k pace 4:00 jog 3x... Run Recover   200 meter cutdowns 200m jog

 Site maintained by  User-Friendly Computing
 Copyright (C) 2006 Santa Cruz Track Club.  All Rights Reserved