Tuesday & 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.
|
December 31, 2013 (Tuesday) 6PM
at
Soquel High School
20x...
|
Run |
Recover |
| |
200m @ 10k pace,
run each ensuing one 0.1s faster |
400m |
|
December 24, 2013
5x...
|
Run |
Recover |
| |
1000m @ 10k pace
run each ensuing one 2.5
seconds faster |
400m |
|
3x... |
Run |
Recover |
|
150m cutdown |
250m |
|
December 17 / December 18, 2013
3-4x...
|
Run |
Recover |
| |
1600m:
10-15s slower than 10k pace |
1 minute |
|
3x... |
Run |
Recover |
|
300m cutdown |
45-60 sec |
|
December 10 / December 11, 2013
8x...
|
Run |
Recover |
| |
400m @ 5k pace
200m @ faster pace |
200m
200m |
|
December 3 / December 4, 2013
1x...
|
Run |
Recover |
| |
1600m @ 5k pace
1200m @ 3k pace
800m @ mile pace
400m @ 800m
pace |
3:00 min
3:00 min
3:00 min
3:00 min |
|
November 26 / November 27 2013
4x...
|
Run |
Recover |
| |
1200m @ 10,10, 5k pace
400m
@ mile date pace |
100m
400m |
|
November 19 / November 20 2013
4x...
|
Run |
Recover |
| |
300m @ 5k pace
300m @ a little faster
300m @ a little faster
300m @ a little faster |
100m
100m
100m
400m |
|
November 5 / November 6 2013
4x...
|
Run |
Recover |
| |
1600m @ 10k race pace |
400m |
|
3x... |
Run |
Recover |
|
200m cutdown |
200m jog |
|
October 29 / October 30 2013
10x...
|
Run |
Recover |
| |
400m @ mile race pace |
200m |
|
3x... |
Run |
Recover |
|
150m cutdown |
250m jog |
|
October 22 / October 23 2013
8x...
|
Run |
Recover |
| |
800m @ 5k or Yasso pace |
400m |
|
3x... |
Run |
Recover |
|
200m cutdown |
200m jog |
|
October 15 / October 16 2013
6x...
|
Run |
Recover |
| |
1000m:
sets 1, 2, 4, 6 @ 10k pace
sets 3 and 5 @ 5k pace |
400m |
|
3x... |
Run |
Recover |
|
300m cutdown |
100m jog |
|
October 8 / October 9 2013
5x...
|
Run |
Recover |
| |
5x400m @ mile pace
5x300m @ mile pace
5x200m @ mile pace |
200m
100m
200m |
|
October 1 / October 2 2013
4x...
|
Run |
Recover |
| |
1200m @ 10k, 10k, 5k 300m @ current mile |
100m
400m |
|
September 24 / September 25 2013
6x...
|
Run |
Recover |
| |
800m @ 5k pace |
400m |
|
3x... |
Run |
Recover |
|
150m cutdown |
250m jog |
|
September 17 / September 18 2013
2-3x...
|
Run |
Recover |
| |
600m @ 5k pace
400m @ gentle cutdown
300m @ gentle cutdown
200m
@ gentle cutdown
100m @ gentle cutdown |
400m
200m
200m
200m
200m |
|
3x... |
Run |
Recover |
|
200m cutdown |
200m jog |
|
September 10 / September 11 2013
3x...
|
Run |
Recover |
| |
1600m @ 10k race pace |
400m |
|
3x... |
Run |
Recover |
|
300m cutdown |
100m jog |
|
September 3 / September 4 2013
5x...
|
Run |
Recover |
| |
1000m:
run sets 1,2,4 @ 10k pace
run sets 3,5 @ 10k pace |
400m |
|
3x... |
Run |
Recover |
|
200m cutdown |
200m jog |
|
August 27 / August 28 2013
3x...
|
Run |
Recover |
| |
300m @ 5k pace
300m @ a little faster
300m @ a little faster
300m @ a little faster |
100m
100m
100m
400m |
|
August 20 / August 21 2013
1x...
|
Run |
Recover |
| |
200m @ 5k race pace
400m @ 5k race pace
600m @ 5k race pace
800m @ 10k race pace
1000m@ 10k race pace
800m @ 5k race pace
600m @ mile race pace
400m @ mile race pace
200m @ 800m race pace |
1 minute
1 minute
90
seconds
90 seconds
3 minutes
2 minutes
90 seconds
90
seconds
cooldown |
|
August 13 / August 14 2013
4x...
|
Run |
Recover |
| |
800m @ 10k working down to 5k pace |
400m |
|
4x... |
Run |
Recover |
|
200m cutdown |
200m jog |
|
August 7 / August 8 2013
4x...
|
Run |
Recover |
| |
200m @ 5k/mile pace
1600m @ negative split:
1st lap @ 5k pace
2nd lap @ mile date pace
3rd lap @ mile date pace
4th lap as fast as possible |
(not specified) |
|
4x... |
Run |
Recover |
|
200m cutdown |
200m jog |
|
July 30 / July 31 2013
16x...
|
Run |
Recover |
| |
200m:
even laps @ mile pace
odd laps @ 5k pace |
200m jog |
|
July 23 / July 24 2013
5x...
|
Run |
Recover |
| |
400m @ 5k pace |
400m jog |
|
July 16 / July 17 2013
3x...
|
Run |
Recover |
| |
1600m @ 5k pace |
1 minute |
|
3x... |
Run |
Recover |
|
300m @ 5k cutdown |
100m walk |
|
July 9 / July 10 2013
10x...
|
Run |
Recover |
| |
400m @ fastest possible average |
90 seconds or 200m jog |
|
3x... |
Run |
Recover |
|
200m cutdown |
200m jog |
|
July 2 / July 3 2013
4x...
|
Run |
Recover |
| |
1200m:
1st @ 10K pace
2nd-4th @ 5K pace |
3-4 minutes or
400m jog |
|
3x... |
Run |
Recover |
|
150m cutdown |
250m jog |
|
June 25 / June 26 2013
5x...
|
Run |
Recover |
| |
400m @ fastest possible average |
200m jog or 90
seconds |
|
4x... |
Run |
Recover |
|
300m @ a bit faster |
100m walk no
more than 1 min |
|
4x... |
Run |
Recover |
|
200m @ a bit faster |
90 seconds |
|
June 18 / June 19 2013
6x...
|
Run |
Recover |
| |
1000m:
1st @ 10k / W2W pace
2nd @ 5k race pace
3rd @ 5k pace minus 1s
4th @ 5k pace minus 2s
5th @ 5k pace minus 3s
6th @ 5k pace minus 4s |
100m jog or 3 min |
|
3x... |
Run |
Recover |
|
200m cutdown |
200m
or 90s |
|
June 11 / June 12 2013
4x...
|
Run |
Recover |
| |
100m @ mile race pace |
100m float * |
|
6x... |
Run |
Recover |
|
400m @ mile race pace
200m @ 800m race pace |
200m
400m |
* 100m float recovery = mile pace
plus 5-6 seconds per 100m
|
June 4 / June 5 2013
4x...
|
Run |
Recover |
| |
1600m @
10k,10k,10k,5k; 10k,10k,5k,5k; 10k,5k,5k,5k and 5k,5k,5k,5k |
400m |
|
3x... |
Run |
Recover |
|
150m cutdown |
250m |
|
May 28 / May 29 2013
4x...
|
Run |
Recover |
| |
400m @ 5k race pace
400m @ a bit faster
400m @ a bit faster
400m @ mile race pace |
45-60s
90 sec
2 min
3
min |
|
May 21 / May 22 2013
4-6x...
|
Run |
Recover |
| |
800m @ 5k race pace |
400m |
|
4x... |
Run |
Recover |
|
200m cutdown |
200m |
|
May 7 / May 8 2013
2-3x...
|
Run |
Recover |
| |
600m @ mile pace
400m @ a bit faster
300m @ a bit faster
200m @
a bit faster
100m @ a bit faster |
400m
200m
200m
200m
400m |
|
April 30 / May 1 2013
5x...
|
Run |
Recover |
| |
1000m @ 10k, work down to 5k
200m @ mile pace, work to goal |
200m
400m |
|
April 23 / April 24 2013
10x...
|
Run |
Recover |
| |
400m |
90 sec |
|
3x... |
Run |
Recover |
|
150m cutdown |
250m |
|
April 16 / April 17 2013
(Note: Soquel Track
will be unavailable on Wednesday due to the last lacross match. Meet at
Blue Ball Park for 800x or hill repeats)
6-8x...
|
Run |
Recover |
| |
800m @ 5k race pace |
400m |
|
3x... |
Run |
Recover |
|
250m cutdown |
150m |
|
April 9 / April 10 2013
4x...
|
Run |
Recover |
| |
1600m @
5k,10k,10k,10k; 10k,5k,10k,10k; 10k,10k,5k,10k and 10k,10k,10k,5k |
400m |
|
3x... |
Run |
Recover |
|
150m cutdown |
250m |
|
April 2 / April 3 2013
10x...
|
Run |
Recover |
| |
400m starting @ 10k race pace, try to run each one 0.5 seconds faster |
200m |
|
3x... |
Run |
Recover |
|
200m cutdown |
200m |
|
March 26 / March 27 2013
4x...
|
Run |
Recover |
| |
1200m @ 10k 1st lap, 5k after
300m
@ mile pace, increase |
100m
400m |
|
March 19 / March 20 2013
(Note: Soquel Track
will be unavailable on Wednesday due to a lacross match. Meet at
Blue Ball Park for 800x or hill repeats)
6-8x...
|
Run |
Recover |
| |
800m @ 5k race pace |
400m |
|
3x... |
Run |
Recover |
|
150m cutdown |
250m |
|
March 12 / March 13 2013
7x...
|
Run |
Recover |
| |
400m @ mile pace
200m @ a bit faster |
200m
200m |
|
3x... |
Run |
Recover |
|
100m cutdown |
100m |
|
March 5 / March 6 2013
4x...
|
Run |
Recover |
| |
1500m: start at 10k pace, get as close as possible to 5k pace |
400m |
|
3x... |
Run |
Recover |
|
200m cutdown |
200m |
|
February 26 / February 27 2013
6x...
|
Run |
Recover |
| |
1000m @ 10K pace on 1,2,4,6 and 5K pace on 3,5 |
400m |
|
1x... |
Run |
Recover |
|
300m cutdown
200m cutdown
100m cutdown |
100m
200m
|
|
February 19 / February 20 2013
15x...
|
Run |
Recover |
| |
200m @ fastest possible average pace |
200m |
|
February 12 / February 13 2013
1x...
|
Run |
Recover |
| |
2000m @ 10K race pace
1600m: 2 laps @ 10k, 2 @
5k
1200m @ 5K race pace
800m: 1 lap @
5k, 1 lap faster |
400m
400m
400m
400m |
|
3x... |
Run |
Recover |
|
150 cutdowns |
250m |
|
February 5 / February 6 2013
4x...
|
Run |
Recover |
| |
1200m @ 10K,5K,10K |
400m |
|
3x... |
Run |
Recover |
|
200 cutdowns |
200m |
|
January 29 / January 30, 2013
3x...
|
Run |
Recover |
| |
300m @ 5K race pace
300m @ a bit faster
300m @ a bit faster
300m
@ a bit faster |
100m
100m
100m
400m |
|
January 22 / January 23, 2013
6-8x...
|
Run |
Recover |
| |
800m @ 5k or Yasso pace |
400m |
|
3x... |
Run |
Recover |
|
150 cutdowns |
250m |
|
January 15 / January 16, 2013
1x...
|
Run |
Recover |
| |
1600m @ 10k pace
1400m @ 10k pace
1200m @ 5k pace
800m @ 3k
pace |
400m
400m
400m
400m |
|
3x... |
Run |
Recover |
|
200 cutdowns |
200m |
|
January 8 / January 9, 2013
10x...
|
Run |
Recover |
| |
400m @ fastest possible average |
200m |
|
3x... |
Run |
Recover |
|
150m cutdowns |
250m |
|
January 1 / January 12, 2013
10x...
|
Run |
Recover |
| |
400m @ fastest possible average |
200m |
|
3x... |
Run |
Recover |
|
150m cutdowns |
250m |
|
|
|
