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!

30 December 2008 (TUESDAY) 4x... Run Recover   4 x 300m @ cutdown pace starting at 5k down to mile goal 100m jog 400m jog

23 December 2008 (TUESDAY) 6x... Run Recover   800m @ 5k pace: 200m @ mile pace 200m jog 400m jog

17 December 2008 Run Recover   WORKOUT NOT RECEIVED

10 December 2008 4x... Run Recover   1600m @ pace per lap:    1st set: 10,10,10,5k    2nd set : 10,10,5,5k    3rd set : 10,5,5,5k    4th set : 5,5,5,5k 400m jog 3x... Run Recover   250m cutdowns 150m jog

3 December 2008 5x... Run Recover   4:00 minutes @ 5K pace 4:00 min 1x... Run Recover   400m cutdown 300m cutdown 200m cutdown 90 seconds 90 seconds 90 seconds

26 November 2008 8x... Run Recover   500m @ fastest possible average 300m 3x... Run Recover   300m cutdowns 100m jog

20 November 2008 4x... Run Recover   1200m @ 10k pace 400m 4x... Run Recover   200m cutdowns 200m jog

13 November 2008 10x... Run Recover   400m @ fastest possible average 200m 3x... Run Recover   200m cutdowns 200m jog

5 November 2008 8x... Run Recover   800m @ 5k or Yasso pace 400m 3x... Run Recover   200m cutdowns 200m jog

29 October 2008 6x... Run Recover   1000m laps 1,2,4,6 @ 10k pace laps 3 and 5 @ 5k pace 400m 3x... Run Recover   300m cutdowns 100m jog

22 October 2008 2-3x... Run Recover   600m @ mile pace 400m @ gentle cutdown 300m @ gentle cutdown 200m @ gentle cutdown 100m @ gentle cutdown 400m 200m 200m 200m 400m

15 October 2008 4x... Run Recover   1600m:    1st set: all 4 laps 10k pace    2nd set: 3 laps @ 10k, 1 @ 5k    3rd set: 2 laps @ 10k, 2 @ 5k    4th set: 1 lap @ 10k, 3 @ 5k 400m jog 3x... Run Recover   300m cutdowns 100m jog

8 October 2008 6x... Run Recover   4:00 @ 5k pace 3:00

1 October 2008 10x... Run Recover   400m @ fastest possible average 400m jog 3x... Run Recover   200m cutdowns 200m jog

24 September 2008 6x... Run Recover   800m @ 5k or Yasso pace 400m jog 4x... Run Recover   200m cutdowns 200m jog

17 September 2008 ?x... Run Recover   WORKOUT UNKNOWN

10 September 2008 ?x... Run Recover   WORKOUT UNKNOWN

3 September 2008 5x... Run Recover   4 minutes at 10k pace (each one a little faster) 3 minute jog 3x... Run Recover   300m cutdowns 200m jog

27 August 2008 3x... Run Recover   1600m @ 10k pace 400m jog 3x... Run Recover   200m cutdowns 200m jog

20 August 2008 4x... Run Recover   300m @ 10k pace 300m @ gentle cutdown 300m @ gentle cutdown 300m @ gentle cutdown 100m jog 100m jog 100m jog 400m jog

13 August 2008 5x... Run Recover   800m @ 5k or Yasso pace 400m jog 3x... Run Recover   300m cutdowns 100m jog

6 August 2008 6x... Run Recover   400m @ 5k pace 200m @ mile pace 200m jog 400m jog

30 July 2008 ?x... Run Recover   WORKOUT UNKNOWN   ?x... Run Recover   WORKOUT UNKNOWN

23 July 2008 5x... Run Recover   400m @ 5k pace 400m jog.

16 July 2008 3x... Run Recover   1600m @ 5k pace 1 min. 3x... Run Recover   150m cutdowns 250m jog

9 July 2008 10x... Run Recover   400m @ fastest possible average 200m 3x... Run Recover   200m cutdowns 200m jog

2 July 2008 4x... Run Recover   1200m @ 5k pace 300m @ mile pace w/ mild cutdown 100m jog 400m jog

25 June 2008 12x... Run Recover   200m @ mile pace - or - 200m @ 5k pace 200m @ slow jog  - or - 200m @ marathon pace

Note: Workout will be followed with Wharf to Wharf Envelope Stuffing

18 June 2008 6x... Run Recover   1000m:    sets 1,2,4,6 @ 10k pace    sets 3 and 5 and 5k pace 400m 3x... Run Recover   200m cutdowns 200m jog

11 June 2008 8x... Run Recover   500m @ fastest possible average 300m 3x... Run Recover   150m cutdowns 250m jog

4 June 2008 5x... Run Recover   5:00 minutes @ 10-15 seconds below 10K pace or anerobic threshold pace 1 minute 3x... Run Recover   150m cutdowns 250m jog

28 May 2008 3x... Run Recover   600m @ mile 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

21 May 2008 4x... Run Recover   1600m @    10k pace for 1st half,    5k pace for 2nd half 400m jog 3x... Run Recover   300m cutdowns 100m jog

14 May 2008 10x... Run Recover   400m @ fastest possible average 200m jog 3x... Run Recover   150m cutdowns 250m jog

7 May 2008 4x... Run Recover   4:00 minutes @ 5K pace 4:00 min 3x... Run Recover   200m cutdowns 200m jog

30 April 2008 4x... Run Recover   4 x 300m w/ 100m jog    #1 @ 5k, 3k , mile, 800m pace    #2 @ 5k, 3k , mile, 800m pace    #3 @ 5k, 3k , mile, 800m pace    #4 @ 3k, mile , 800m, 400m pace 400m jog

23 April 2008 4x... Run Recover   1500m @ 5K pace 500m jog 3x... Run Recover   300m cutdowns (fast) 300m jog

16 April 2008 5x... Run Recover   800m @ 5k pace 200m @ mile pace 200m jog 400m jog

9 April 2008 Run Recover 500m @ 10k pace 500m @ 10k pace except last 100m at 5k pace 500m @ 10k pace except last 200m at 5k pace 500m @ 10k pace except last 300m at 5k pace 500m @ all 5k pace 500m @ 5k pace except last 100m at mile pace 500m @ 5k pace except last 200m at mile pace 500m @ 5k pace except last 300m at mile pace 500m @ 5k pace except last 400m at mile pace 500m @ all mile pace 300m jog 300m jog 300m jog 300m jog 300m jog 300m jog 300m jog 300m jog 300m jog 300m jog

2 April 2008 4x... Run Recover   6:00 minutes @ 10K pace 3:00 min 3x... Run Recover   150m cutdowns 250m jog

26 March 2008 4x... Run Recover   300m @ 10K pace 300m @ 5K pace 300m @ mile pace 300m @ 800m pace 100m jog 100m jog 100m jog 400m jog

19 March 2008 4x... Run Recover   1600m:   1st set:  10K pace - all laps!   2nd set: 10K, 10K, 5K , 5K   3rd set: 10K, 10K, 5K, 5K   4th set: 10K, 5K , 5K , 5K 400m jog 3x... Run Recover   300m cutdowns 100m jog

12 March 2008 10x... Run Recover   400m @ fastest possible average 200m jog 4x... Run Recover   200m cutdowns 200m jog

5 March 2008 4x... Run Recover   4 minutes @ 5k pace 3 minutes 3x... Run Recover   150m cutdowns 250m jog

27 February 2008 3x... Run Recover   600m @ mile pace 400m @ 1 sec cutdown per 400m 300m @ 1 sec cutdown per 400m 200m @ 1 sec cutdown per 400m 100m @ 1 sec cutdown per 400m 400m 200m 200m 200m 400m

20 February 2008 6x... Run Recover   1000m:    10k pace for 1, 2, 4, and 6    5k pace for 3 and 5 400m 3x... Run Recover   200m cutdowns 200m jog

13 February 2008 4x... Run Recover   1200m with lap paces as follows:     1st set @ 10k/10k/10k     2nd set @ 10k/10k/5k     3rd set @ 10k/5k/5k     4th set @ 5k/5k/5k 300m start a mile pace, gently cutdown 100m   400m

6 February 2008 16x... Run Recover   400m:    start @ 10k pace,    work down to 5k pace 1 minute

30 January 2008 3x... Run Recover   1600m:    1st @ 10k pace    2nd at half 10k, half 10k    3rd @ 5k pace 400m 3x... Run Recover   300m cutdowns 100m jog

23 January 2008 10x... Run Recover   400m @ mile pace 2 minute 4x... Run Recover   200m cutdowns 200m jog

16 January 2008 12x... Run Recover   400m 1 minute 3x... Run Recover   200m cutdowns 200m jog

9 January 2008 1x... Run Recover   Running for 20 to 25 minutes alternating a 400 at between 5 and 10k pace with a lap 15 seconds slower than that   3x... Run Recover   200m cutdowns 200m jog

2 January 2008 Run Recover   WORKOUT UNKNOWN

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