 Tuesday and Wednesday Night Workouts
Archive: 1999,
2000, 2001,
2002,
2003 , 2004
, 2005,
2006,
2007,
2008,
2009
The track club normally meets at
Soquel High
School every Wednesday evening at 6:00 p.m.
Starting August 24, SCTC is proud
to announce they have started Tuesday night workouts in West Santa Cruz!
Meet at 5:30 at
Santa Cruz High School on the new track. The workout, as conceived
by our coach and General Manager, Greg Brock, is posted before the following
Wednesday and is subject to revision without notice.
|
December 28 / December 29, 2010
4x...
|
Run |
Recover |
| |
1200m @ pace per lap:
10k, 10k, 10k
10k,
10k, 5k
10k, 5k, 5k
5k, 5k, 5k |
400m |
|
December 21 / December 22, 2010
4x...
|
Run |
Recover |
| |
4x300m @ mild cutdown:
1st one at 10k pace
2nd one at 5k pace
3rd one at 1.5k pace
4th one at 800m pace |
100m
100m
100m
400m |
1x...
|
Run |
Recover |
| |
400m, accelerating every 100m |
|
|
December 14 / December 15, 2010
1x...
|
Run |
Recover |
| |
250m @ 5k pace
500m @ 5k pace
750m @ 5k pace
1000m @ 5k pace
1000m @ 5k pace
750m @ cutdown pace
500m @ cutdown pace
250m @
cutdown pace |
2 min.
2 min.
3 min.
3 min.
3
min.
3 min.
2 min.
2 min. |
|
Deember 7 / December 8, 2010
4x...
|
Run |
Recover |
| |
1500m:
#1 all @ 10k pace
#2 1000 @ 10k and 500 @ 5k
#3 500
@ 10k and 1000 @ 5k
#4 all @ 5k pace |
500m |
4x...
|
Run |
Recover |
| |
150m |
250m |
|
November 30 / December 1, 2010
10x...
|
Run |
Recover |
| |
400m @ 5k pace |
100m |
3x...
|
Run |
Recover |
| |
200m |
|
|
November 23 / November 24, 2010
6x...
|
Run |
Recover |
| |
1000m:
1,2,4,6 @ 10k pace
3,5 @ 5k pace |
400m |
3x...
|
Run |
Recover |
| |
300m |
100m |
|
November 16 / November 17, 2010
6,8,10x...
|
Run |
Recover |
| |
800m @Yasso or 5k |
400m |
|
November 9 / November 10, 2010
3x...
|
Run |
Recover |
| |
600m @ current mile pace
400m @ slightly faster
300m @ slightly
faster
200m @slightly faster
100m @slightly faster |
200m
200m
200m
200m
200m |
|
November 2 / November 3, 2010
4x...
|
Run |
Recover |
| |
6:00 minutes at 10k pace |
3:00 |
3x...
|
Run |
Recover |
| |
150m |
250m |
|
October 26 / October 27, 2010
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 @ mile pace, cutdown |
100m
400m
|
|
|
|
|
October 19 / October 20, 2010
10x...
|
Run |
Recover |
| |
400m starting at current mile pace, working down to goal mile pace |
200m |
3x...
|
Run |
Recover |
| |
200m |
200m |
|
October 12 / October 13, 2010
8x...
|
Run |
Recover |
| |
800m @ Yasso or 5k pace |
400m |
3x...
|
Run |
Recover |
| |
150m |
250m |
|
October 5 / October 6, 2010
5x...
|
Run |
Recover |
| |
5:00 minutes starting at 10k pace and gradually working down to 5k pace |
3:00 min |
4x...
|
Run |
Recover |
| |
100m on the infield |
30 sec |
|
September 28 / September 29, 2010
12x...
|
Run |
Recover |
| |
400m @ 5k pace or a shade faster |
100m |
4x...
|
Run |
Recover |
| |
200m |
200m |
|
September 21 / September 22, 2010
4x...
|
Run |
Recover |
| |
1600m:
3 laps at 10k pace
last lap at 5k pace |
400m |
3x...
|
Run |
Recover |
| |
300m |
100m |
|
September 14 / September 15, 2010
4x...
|
Run |
Recover |
| |
300m starting at 5k pace
300m with gentle cutdown
300m with gentle cutdown
300m with gentle cutdown |
100m
100m
100m
400m |
|
September 7 / September 8, 2010
6x...
|
Run |
Recover |
| |
800m @ 5k or Yasso pace |
400m |
3x...
|
Run |
Recover |
| |
200m |
200m |
|
August 31 / September 1, 2010
4x...
|
Run |
Recover |
| |
run 1200m
run 100m |
100m jog
400m jog |
|
August 24 / August 25, 2010
10x...
|
Run |
Recover |
| |
400m @ 5k pace |
200m |
3x...
|
Run |
Recover |
| |
200m cutdowns |
200m |
|
18 August 2010
5x...
|
Run |
Recover |
| |
4:00 minutes @ 10k pace |
2:00 min |
4x...
|
Run |
Recover |
| |
100m cutdowns on the infield |
|
|
11 August 2010
3-4x...
|
Run |
Recover |
| |
300m @ 5k pace
300m @ 5k pace
300m @ 5k pace
300m @ 5k pace |
100m
100m
100m
400m |
|
4 August 2010
4x...
|
Run |
Recover |
| |
200m @ Yasso or 5k pace |
400m |
4x...
|
Run |
Recover |
| |
150m cutdowns
or 6x100m on the field |
250m |
|
28 July 2010
15x...
|
Run |
Recover |
| |
200m @ 5k pace |
200m |
|
21 July 2010
5x...
|
Run |
Recover |
| |
400m @ 5k pace |
400m |
|
14 July 2010
3x...
|
Run |
Recover |
| |
1600m @ 5k pace |
1 minute |
1x...
|
Run |
Recover |
| |
100m in the field |
1 minute |
|
7 July 2010
2x...
|
Run |
Recover |
| |
600m
400m
300m
200m
100m |
200m
200m
200m
200m
400m |
|
30 June 2010
?x...
|
Run |
Recover |
| |
WORKOUT NOT RECEIVED |
|
?x...
|
Run |
Recover |
| |
WORKOUT NOT RECEIVED |
|
|
23 June 2010
1x...
|
Run |
Recover |
| |
Mile Time Trial |
|
1x...
|
Run |
Recover |
| |
Wharf to Wharf Envelope
Stuffing with Free Pizza |
|
|
16 June 2010
4x...
|
Run |
Recover |
| |
200m:
1st 2 @ mile goal pace:
2nd 2 at 800m pace |
200m
200m
400m |
1x...
|
Run |
Recover |
| |
800m:
1st lap at mile pace
2nd lap at 800 pace |
|
|
10 June 2010
6x...
|
Run |
Recover |
| |
1000m
laps 1,3,5 at 10k pave.
laps 2,4 at 5k pace.
#6
will be the cutdowns running each 200 faster 10k, 5k ,3k, mile, 800m
paces. |
400m
200m
200m
200m
400m |
|
3 June 2010
2x...
|
Run |
Recover |
| |
600m @ mile goal pace
400m @ slight cutdown
300m @ slight cutdown
200m @ slight cutdown
100m @ slight cutdown |
400m
200m
200m
200m
400m |
|
26 May 2010
5x...
|
Run |
Recover |
| |
800m @ 5k first lap,
10k second lap |
400m |
4x...
|
Run |
Recover |
| |
150m |
|
|
19 May 2010
10x...
|
Run |
Recover |
| |
400m @ fastest possible average |
200m |
3x...
|
Run |
Recover |
| |
200m |
200m |
|
12 May 2010
6x...
|
Run |
Recover |
| |
4:00 minutes - start @ 10k pace, work down to 5k pace |
3:00 min |
4x...
|
Run |
Recover |
| |
100m |
100m |
|
5 May 2010
4x...
|
Run |
Recover |
| |
1600m
1 & 2 @ 10k, 3 & 4 @ 5k pace |
400m jog |
3x...
|
Run |
Recover |
| |
300m |
100m |
|
14 April 2010
20x...
|
Run |
Recover |
| |
200m @ mile pace:
except #'s 5, 10, 15, 20 which will be at 800m pace |
100m jog |
|
28 April 2010
4x...
|
Run |
Recover |
| |
300m @ 5k pace
300m @ 3k pace
300m @ 1.5k pace
300m @ 0.8k pace |
100m jog
100m jog
100m jog
400m
jog |
|
21 April 2010
4x...
|
Run |
Recover |
| |
6:00 minutes
start at 10k, progress to 5k pace |
3:00 min |
6x...
|
Run |
Recover |
| |
100m strides on the field |
|
|
14 April 2010
20x...
|
Run |
Recover |
| |
200m @ mile pace:
except #'s 5, 10, 15, 20 which will be at 800m pace |
100m jog |
|
7 April 2010
4x...
|
Run |
Recover |
| |
800m:
1st lap @ 5k pace,
2nd lap @ mile pace |
400m jog |
1x...
|
Run |
Recover |
| |
400m
300m
200m
100m |
200m jog
200m jog
200m jog
200m jog |
| |
|
31 March 2010
4x...
|
Run |
Recover |
| |
1600m:
1st set @ 10,10,10,5k pace
2nd set @ 10,10,5,5k pace
3rd set @ 10,10,10,5k pace
4th set @ 5,5,5,5k pace |
400m jog |
3x...
|
Run |
Recover |
| |
150m |
250m |
|
24 March 2010
3x...
|
Run |
Recover |
| |
600m @ mile pace
400m a little faster
300m a little faster
200m a little faster
100m a little faster |
400m
200m
200m
200m
400m |
|
17 March 2010
6x...
|
Run |
Recover |
| |
4:00 starting at 10k pace
working down to 5k pace |
3:00 |
3x...
|
Run |
Recover |
| |
200m |
200m |
|
10 March 2010
10x...
|
Run |
Recover |
| |
400m @ fastest possible average |
200m |
4x...
|
Run |
Recover |
| |
100m on the infield |
100m |
|
3 March 2010
4x...
|
Run |
Recover |
| |
1200m:
10k pace for 1st lap
1 second faster each lap |
400m |
4x...
|
Run |
Recover |
| |
200m |
200m |
|
24 February 2010
6x...
|
Run |
Recover |
| |
1000m:
sets 1, 2, 4, 6 @ 10k pace
sets 3,5 @ 5k pace |
400m |
3x...
|
Run |
Recover |
| |
300m |
100m |
|
17 February 2010
4x...
|
Run |
Recover |
| |
6:00 minutes @ 10k pace |
2:00 min |
4x...
|
Run |
Recover |
| |
strides on field |
|
|
10 February 2010
4x...
|
Run |
Recover |
| |
Run 1200m at @10k pace
Run 300m at mile pace
Run 1200m at @10k pace
Run 300m at mile pace
Run 1200m at @5k pace
Run 300m at mile pace
Run 1200m at @5k pace
Run 300m at mile pace |
100m
400m
100m
400m
100m
400m
100m
400m |
|
3 February 2010
1x...
|
Run |
Recover |
|
We can't use the track at Soquel for workouts because
of soccer games. We will meet where we stretch during rain. After a
warmup we will either run hills or laps around Blue Ball Park. - Greg |
|
27 January 2010
1x...
|
Run |
Recover |
|
We can't use the track at Soquel for workouts because
of soccer games. We will meet where we stretch during rain. After a
warmup we will either run hills or laps around Blue Ball Park. - Greg |
|
20 January 2010
6x...
|
Run |
Recover |
| |
800m @ Yasso or 5k pace |
400m |
3x...
|
Run |
Recover |
| |
300m cutdowns |
100m |
|
13 January 2010
6x...
|
Run |
Recover |
| |
4:00 minutes
start at 10k, move towards 5k |
3:00 min |
3x...
|
Run |
Recover |
| |
200m cutdowns |
200m |
|
6 January 2010
12x...
|
Run |
Recover |
| |
200m @ 5k pace followed by a 200m @ 10 seconds slower
(e.g., a person running an 18:45 5k would run 45/55 for the 200 splits
of each lap) |
400m jog |
4x...
|
Run |
Recover |
| |
200m cutdowns |
200m |
|
|
|
|
 |
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