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.

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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