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Tuesday and Wednesday Night Workouts
Archive: 1999,
2000, 2001,
2002,
2003 , 2004
, 2005,
2006,
2007,
2008,
2009, 2010,
2011, 2012
The Santa Cruz Track Club normally meets:
Soquel High
School every Wednesday evening starting at 6:00 p.m
Santa
Cruz High
School every Tuesday evening starting at 5:30 p.m
The workout, as conceived
by our coach and General Manager, Greg Brock, is posted before each following
Tuesday and is subject to revision without notice.
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December 27 / December 28, 2011
5x...
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Run |
Recover |
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1000m:
first lap @ 10k pace
second lap @ 5k pace
pick it up in last 200m |
400m |
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December 20 / December 21, 2011
3x...
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Run |
Recover |
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600m @ 5k race pace
400m @ a little faster
300m @ a little faster
200m @ a little faster
100m @ a little faster |
200m
200m
200m
200m
400m |
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December 13 / December 14, 2011
6x...
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Run |
Recover |
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800m @ 5k race pace
200m @ 800m pace |
200m
400m |
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December 6 / December 7, 2011
4x...
|
Run |
Recover |
| |
1600m:
first 2 will be all 10k pace
and the last 2 will be 800m at 10k pace and then 5k pace to the finish |
400m |
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4x... |
Run |
Recover |
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100m @ mile pace |
100m |
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November 8 / November 9, 2011
12x...
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Run |
Recover |
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400m: alternating between 5k and mile race pce |
100m |
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3x... |
Run |
Recover |
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200m @ mile pace |
200m |
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November 1 / November 2, 2011
8x...
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Run |
Recover |
| |
800m @ Yasso or 5k pace |
400m |
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3x... |
Run |
Recover |
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150m @ mile pace |
250m |
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October 25/ October 26, 2011
2x...
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Run |
Recover |
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800m @ 5k pace
600m @ gentle cutdown
400m @ gentle cutdown
200m
@ gentle cutdown |
400m
300m
200m
400m |
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October 18 / October 19, 2011
5x...
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Run |
Recover |
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4:00 min consisting of: 2:00 min @ 10k pace
2:00 min @ 5k pace |
3:00 minutes |
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3x... |
Run |
Recover |
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200m @ mile pace |
200m |
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October 11 / October 12, 2011
4x...
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Run |
Recover |
| |
300m @ 10k pace
300m @ 5k pace
300m @ 3k pace
300m @ mile pace |
100m
100m
100m
400m |
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October 4 / October 5, 2011
1x...
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Run |
Recover |
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2000m @ 10k pace
1600m @ 10k pace
1200m @ 5k pace |
400m
400m
400m |
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3x... |
Run |
Recover |
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250m @ mile pace |
150m |
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September 27 / September 28, 2011
6x...
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Run |
Recover |
| |
800m @ 5k or Yasso pace |
400m |
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3x... |
Run |
Recover |
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300m @ mile pace |
100m |
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September 20 / September 21, 2011
10x...
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Run |
Recover |
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400m @ fastest possbile average |
200m |
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3x... |
Run |
Recover |
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200m @ mile pace |
200m |
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September 13 / September 14, 2011
3x...
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Run |
Recover |
| |
1600m:
1st at 10k
pace or slower
2nd set 4 seconds faseter
3rd set another 4 sec faster |
400m |
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1x... |
Run |
Recover |
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400m @ mile pace
300m
200m |
100m
200m
|
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September 6 / September 7, 2011
4x...
|
Run |
Recover |
| |
1200m:
1st lap at
10k pace
2nd
lap at 5k pace
3rd lap at 10k pace |
400m |
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3x... |
Run |
Recover |
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250m cutdowns |
150m |
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August 30 / August 31, 2011
1x...
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Run |
Recover |
| |
3x500m @ 5k pace
3x400m @ mile pace
3x300m @ a bit faster |
300m
200m
100m |
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3x... |
Run |
Recover |
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150m cutdowns |
250m |
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August 23 / August 24, 2011
4x...
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Run |
Recover |
| |
1000m:
sets 1,3 @ 10k pace
sets 2,4 @ 5k pace |
400m |
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4x... |
Run |
Recover |
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200m cutdowns |
200m |
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August 16 / August 17, 2011
4x...
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Run |
Recover |
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800m @ Yasso or 5k pace |
400m |
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3x... |
Run |
Recover |
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100m cutdowns |
100m |
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August 9 / August 10, 2011
8x...
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Run |
Recover |
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400m @ 5k pace |
200m |
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3x... |
Run |
Recover |
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150m cutdowns |
250m |
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August 2 / August 3, 2011
3x...
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Run |
Recover |
| |
300m @ 5k pace
300m @ 5k pace
300m @ 5k pace |
100m
100m
400m |
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July 26 / July 27, 2011
12x...
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Run |
Recover |
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200m @ 5k pace |
200m |
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July 19 / July 20, 2011
5x...
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Run |
Recover |
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400m @ 5k pace |
400m |
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July 12 / July 13, 2011
3x...
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Run |
Recover |
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1600m @ 5k pace |
60 seconds |
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3x... |
Run |
Recover |
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200m cutdown |
200m |
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July 5 / July 6, 2011
10x...
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Run |
Recover |
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400m @ fastest possible average |
200m |
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4x... |
Run |
Recover |
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100m cutdown |
100m |
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June 28 / May 29, 2011
6x...
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Run |
Recover |
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800m @ 5k pace |
400m |
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4x... |
Run |
Recover |
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150m cutdown |
250m |
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June 21 / June 22, 2011
12x...
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Run |
Recover |
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200m @ current mile pace
work down to 800m pace
end
with 400m pace |
200m |
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June 14 / June 15, 2011
2-3x...
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Run |
Recover |
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600m @ current mile pace
400m @ mild cutdown
300m @ mild cutdown
200m @ mild cutdown
100m @ mild cutdown |
400m
200m
200m
200m
400m |
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May 24 / May 25, 2011
4x...
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Run |
Recover |
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1600m:
1st @ 10k,10k, 5k, 5k pace
next 3 sets @ all 5k pace |
400m |
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3x... |
Run |
Recover |
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300m cutdown |
100m |
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May 17 / May 18, 2011
3x...
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Run |
Recover |
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400m @ mile date pace
300m a little faster
200m a little faster |
200m
200m
400m |
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May 10 / May 11, 2011
6x...
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Run |
Recover |
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800m @ 5k pace |
400m |
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2x... |
Run |
Recover |
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150m cutdown |
250m |
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May 3 / May 4, 2011
10x...
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Run |
Recover |
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400m @ fastest possible average |
200m |
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3x... |
Run |
Recover |
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200m cutdown |
200m |
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April 26 / April 27, 2011
1x...
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Run |
Recover |
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1000m @ 10k pace
1500m @ 10k pace
2000m @ 10k pace
1500m @ 5k
pace
1000m @ 5k pace |
400m
400m
400m
400m
400m |
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April 19 / April 20, 2011
2-3x...
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Run |
Recover |
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600m @ current mile pace
400m @ gentle cutdown
300m @ gentle
cutdown
200m @ gentle cutdown
100m @ gentle cutdown |
400m
200m
200m
200m
400m |
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April 12 / April 13, 2011
4x...
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Run |
Recover |
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1200m:
1st set @ 10k, 10k,
10k
2nd
set @ 10k,10k, 5k
3rd set @ 10k, 5k, 5k
4th set @ 5k, 5k, 5k
300m @ gentle cudown |
100m
400m |
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March 29 / March 30, 2011
5x...
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Run |
Recover |
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500m @mile date pace
300m @ mile goal pace |
100m
400m |
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March 22 / March 23, 2011
4x...
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Run |
Recover |
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1600m:
1st 800m @ 10k pace
2nd
800m @ 5k pace |
400m |
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3x... |
Run |
Recover |
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250m cutdown |
150m |
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March 15 / March 16, 2011
6-8x...
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Run |
Recover |
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1000m:
odd numbers @ 10k pace
even numbers @ 5k pace |
400m |
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3x... |
Run |
Recover |
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150m cutdown |
250m |
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March 8 / March 9, 2011
4x...
|
Run |
Recover |
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300m @ 5k pace
300m @ 3k pace
300m @ mile pace |
400m
400m
400m |
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March 1 / March 2, 2011
1x...
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Run |
Recover |
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2000m: all @ 10k pace
1600m: 3@10k, 1@5k
1200m: 2@10k, 2@5k
800m @ 5k pace |
400m
400m
400m
400m |
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1x... |
Run |
Recover |
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300m cutdown
200m cutdown
100m cutdown |
300m
200m
100m |
|
|
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February 22/ February 23, 2011
6-8x...
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Run |
Recover |
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800m @ Yasso or 5k pace |
400m |
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3x... |
Run |
Recover |
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200m cutdown |
200m |
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February 15 / February 16, 2011
2-3x...
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Run |
Recover |
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600m @ mile pace
400m @ gentle cutdown
300m @ gentle cutdown
200m @ gentle cutdown
100m @ gentle cutdown |
400m
200m
200m
200m
400m |
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February 8 / February 9, 2011
4x...
|
Run |
Recover |
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1600m:
set #1 @ 10,10,10,5k pace
set #2 @ 10,10,5,10k pace
set
#3 @ 10,5,10,10k pace
set #4 @ 10,5,10,5k pace |
400m |
|
3x... |
Run |
Recover |
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200m cutdown |
200m |
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January 25 / January 26, 2011
6x...
|
Run |
Recover |
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800m @ mYasso or 5k pace |
400m |
1x...
|
Run |
Recover |
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300m cutdown
200m cutdown
100m cutdown |
300m
200m
100m |
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January 18 / January 19, 2011
4x...
|
Run |
Recover |
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1200m: lap 1&2
@10k, lap 3 @5k
300m @ mile date pace |
100m
400m |
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Annual Membership Signups at Soquel High School following the Wednesday
Workout |
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January 11 / January 12, 2011
10x...
|
Run |
Recover |
| |
400m @ mile date pace |
200m |
3x...
|
Run |
Recover |
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150m cutdowns |
250m |
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January 4 / January 5, 2011
1x...
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Run |
Recover |
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1600m @ 10k pace
1400m @ 10k pace
1200m @ 10k pace
1000m @ 5k
pace
800m @ 5k pace
600m @ 5k pace
400m @ mile pace
200m @
800m pace |
400m
400m
400m
400m
400m
400m
400m
400m |
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