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 2009 1x... Run Recover   800m @ 5k pace 1200m @5k pace 1600m @ 10k pace 1200m @ 5k pace 800m @ 5k pace 400m jog 400m jog 400m jog 400m jog 400m jog 1x... Run Recover   400m cutdown 300m cutdown 200m cutdown 200m 200m 200m

23 December 2009 4x... Run Recover   300m @ 10k pace 300m @ 5k pace 300m @ 1.5k pace 300m @ a little faster 100m jog 100m jog 100m jog 400m jog

16 December 2009 4x... Run Recover   1600m: set 1: 10k pace all 4 laps set2: 10k for 3 laps, 5k for 1 lap set 3: 10k for 2 laps, 5k for 2 laps set 4: 10k for 1 laps, 5k for 3 laps 400m jog 4x... Run Recover   150m cutdowns 250m

9 December 2009 6x... Run Recover   1000m: 10k pace for sets 1,2,4,6. 5k pace for set 3 and 5 400m jog 3x... Run Recover   300m cutdowns 100m

2 December 2009 10x... Run Recover   400m starting 5k pace, working down to mile pace 200m jog 3x... Run Recover   200m cutdowns 200m

25 November 2009 1x... Run Recover   1600m @ 10k pace 1200m @5k 800m @ 3k pace 300m @ 1500m pace 200m@ 800m pace 100m @ 400m pace 3:00 min 3:00 min 3:00 min 3:00 min 3:00 min 3:00 min

18 November 2009 8-10x... Run Recover   800m @ Yasso or 5k pace 400m jog 4x... Run Recover   100m cutdowns on the infield 100m

11 November 2009 3x... Run Recover   600 meters @ 5k pace 400 meters @ 5k pace 300 meters cut down 200 meters cut down 100 meters cut down 400m 400m 200m 200m 400m

4 November 2009 6x... Run Recover   4:00 minutes 3:00 min 3x... Run Recover   150m cutdowns on track or turf 250m

28 October 2009 1x... Run Recover   1600m at marathon pace 1600m at half marathon pace 1600m at 10k pace 1600m @ 5k pace 1 minute 1 minute 1 minute 1 minute 3x... Run Recover   300m cutdowns 100m

21 October 2009 10x... Run Recover   400m start at 5k pace, cut down to mile pace 200m jog 4x... Run Recover   200m cutdowns 200m

14 October 2009 8x... Run Recover   800m @ Yasso or 5k pace 400m jog 4x... Run Recover   100m cutdowns on turf 100m

7 October 2009 4x... Run Recover   6 minutes @ 10k pace 3 min 6x... Run Recover   100m cutdowns on turf (shoes optional) 100m

30 September 2009 4x... Run Recover   4x300m run with 100m jog:   1st set at 10k pace   2nd set at 5k pace   3rd set at 3k pace   3rd set at mile pace 400m jog

23 September 2009 4x... Run Recover   1600m @ 10k pace 2 min 6x... Run Recover   100m cutdowns on turf 100m

16 September 2009 6x... Run Recover   800m @ Yasso or 5k pace 400m 4x... Run Recover   100m cutdowns on turf 100m

9 September 2009 12x... Run Recover   400m @ 5k pace 100m 3x... Run Recover   200m cutdowns 200m

2 September 2009 4x... Run Recover   1200m @ 10k pace 300m @ mile pace 100m 400m

26 August 2009 4x... Run Recover   5 minutes @ 10k pace 3 min. 4x... Run Recover   100m cutdowns on the turf on the minute (e.g., run 20 sec = recover 40 sec, run 30 sec = recover 30 sec)

19 August 2009 4x... Run Recover   800m @ 5k pace 400m 4x... Run Recover   200m cutdowns 200m

12 August 2009 10x... Run Recover   400m @ 5k pace 200m

5 August 2009 3x... Run Recover   300m @ 5k pace 300m @ 5k pace 300m @ 5k pace 300m @ 5k pace 100m 100m 100m 400m

29 July 2009 12x... Run Recover   200m @ 5k pace 200m

22 July 2009 5x... Run Recover   400m @ 5k pace 400m       Post-Workout BBQ at Blue Ball Park.  Bring something to share!

15 July 2009 3x... Run Recover   1600m @ 5k pace 1 min. 3x... Run Recover   200m cutdowns 200m

8 July 2009 10x... Run Recover   400m @ fastest possible average 200m 3x... Run Recover   250m cutdowns 150m

1 July 2009 4x... Run Recover   6:00 minutes @ 10k pace 3:00 min

24 June 2009 15x... Run Recover   200m @ faster than 400m 200m 1x... Run Recover   Stuff Envelopes for 2009 Wharf to Wharf Race Eat Pizza

17 June 2009 1x... Run Recover   1000m @ 10k pace 2000m @ 10k pace 800m @ 3k pace 1600m:    2 laps @ 10k pace    2 laps @ 5k pace 400m 400m 400m 400m

10 June 2009 2-3x... Run Recover   600m @ mile pace 400m @ gentle cutdown 300m @ gentle cutdown 200m @ gentle cutdown 100m @ gentle cutdown 400m 200m 200m 200m 400m

3 June 2009 1x... Run Recover   1000m @ 10k pace 2000m @ 10k pace 800m @ 3k pace 1600m:    2 laps @ 10k pace    2 laps @ 5k pace 400m 400m 400m   400m

26 April 2009 10x... Run Recover   400m @ fastest possible average pace 400m 3x... Run Recover   200m cutdowns 200m jog

20 May 2009 6x... Run Recover   4:00 minutes @ 5k pace 3:00 min

13 May 2009 5x... Run Recover   500m @ 400m workout pace 300m 5x... Run Recover   500m @ 400m workout pace 200m jog

6 May 2009 ... Run Recover   WORKOUT NOT RECEIVED

29 April 2009 ... Run Recover   WORKOUT NOT RECEIVED

22 April 2009 8x... Run Recover   1000m:      1, 2, 4, 6, 8 at 10k pace      3, 5, 7 at 5k pace 400m 3x... Run Recover   150m cutdowns 250m jog

15 April 2009 2-3x... Run Recover   600m @ mile pace 400m @ gentle cutdown 300m @ gentle cutdown 200m @ gentle cutdown 100m @ gentle cutdown 400m 200m 200m 200m 400m

8 April 2009 4x... Run Recover   1200m @ 5k pace 300m @ mile pace 100m 400m

1 April 2009 (April Fool's) 10x... Run Recover   400m @ mile pace 1 minute

25 March 2009 4x... Run Recover   1600m:   1st set: all 4 laps @ 10k pace   2nd set: 2 laps @ 10k, 2 laps @5k   3rd set: 1 lap @ 10k, 3 laps @ 5k   4th set: all laps @5k pace 400m

18 March 2009 6-10x... Run Recover   800m @ Yasso or 5k pace 400m 3x... Run Recover   250m cutdowns 150m jog

11 March 2009 ... Run Recover   WORKOUT UNKNOWN

4 March 2009 5x... Run Recover   5 minutes @ 10k pace 4 minutes 3x... Run Recover   150m cutdowns 250m jog

25 February 2009 7x... Run Recover   1000m: start @ 10k pace, working down to 5k pace by the 5th rep. 400m 3x... Run Recover   200m cutdowns 200m jog

18 February 2009 6x... Run Recover   600m @ mile pace 400m @ mile pace 300m @ cutdown 200m @ cutdown 100m @ cutdown 200m 200m 200m 200m 400m

11 February 2009 6x... Run Recover   4:00 minutes @ 5k pace 4:00 min

4 February 2009 10x... Run Recover   400m @ fastest possible average 400m 4x... Run Recover   200m cutdowns 200m jog

28 January 2009 4x... Run Recover   1200m @ 5k pace 300m cutdown @ mile pace 100m 400m

20 January 2009   (TUESDAY) 6x... Run Recover   800m @ Yasso or 5k pace 400m 3x... Run Recover   300m cutdowns 100m jog

13 January 2009   (TUESDAY) 20x... Run Recover   200m @ faster than 5k pace 100m

7 January 2009 4x... Run Recover   6:00 minutes @ 10k pace 3:00 min 3x... Run Recover   200m cutdowns 200m jog

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