Weekly Workouts

After mile repeats in the Arboretum 9/20/2011

GVH officially meets three times a week for workouts. Unless otherwise noted, all runs start and finish from Fleet Feet Sports, 615 2nd Street, Davis, CA. If you are new, introduce yourself so we can watch out for you.

The following workouts have met on regular basis for years.

Tuesday nights - 5:45 p.m.
The Speed Workout
This workout changes every week, but it usually includes a 1 - 2 mile warm-up, 2 - 4 miles of tempo or intervals, and a 1 - 2 mile cool down. If you are a slower runner, you can usually keep up with the warm up and cool down, then adjust the speed portion to your ability. If you want to become a faster runner, this is the workout to make. 

Thursday Morning - 5:55 a.m.
This group meets at Mercedes and Grande in North Davis and departs promptly at 5:55 am. The workout usually has a 2 mile warm up, a 2 - 3 mile tempo, and a 1 mile cool down. We try to be finished by 7 am since most of us have to go to work.

Thursday nights - 5:45 p.m. (meeting time); 5:55 p.m. (departure time)
These are less intense workouts with easy running and/or recovery running of 5-8 miles.
Beginners are welcome!
No runner is ever left behind on these workouts! Come on out!

Saturday mornings - 8:00 a.m.
The standard distances are 7 or 10 miles, usually at a social pace. Marathoners often tack on additional miles before or after. 

September 19, 2017 Tuesday Speed workout:

After a successful weekend of racing, we've got two options this coming Tuesday: long repeats or a fartlek. 

Tuesday Tempo Workout
1.5 miles, 3min rest
1 mile, 2min rest
1/2 mile, 4min rest
Repeat as necessary

Tuesday Speed Workout
10 x 30 sec (5k-3k)/3min easy

5:45 pm - Meet at FF
5:50 pm - Early birds leave
5:55 pm - Late birds leave

Like I mentioned last week, my schedule is such that I do my best tempo workouts on Mondays, so on Tuesday's, I'll be doing an easy fartlek to keep up my leg speed during the long and (relatively) slow miles of my marathon training. If you feel worn down or like you need more speed in your week, then feel free to join me in my fartlek. It'll be run on the same course as the long intervals. 

The goal of Tuesday's tempo workout is to get 30-40 minutes worth of tempo running. Here are my suggestions based on your running speeds. The effort should be comfortably hard. 

60-Minute Race PaceWorkout
5:222 x (1.5, 1, 1/2)
5:372 x (1.5, 1, 1/2)
6:002 x (1.5, 1, 1/2)
6:202 x (1.5, 1, 1/2)
6:421.5, 1, 1/2, 1.5, 1
7:031.5, 1, 1/2, 1.5, 1
7:251.5, 1, 1/2, 1.5, 1
7:421.5, 1, 1/2, 1.5
8:031.5, 1, 1/2, 1.5
8:251.5, 1, 1/2, 1.5
8:471.5, 1, 1/2, 1.5
9:101.5, 1, 1/2, 1.5
9:251.5, 1, 1/2
9:451.5, 1, 1/2
10:041.5, 1, 1/2
10:151.5, 1, 1/2
10:271.5, 1, 1/2

Thursday Workout
8 x 30sec hill repeats w/2 min recovery in between

Saturday Long Run
90 minutes to 3 hours depending on fitness goals

2017 Spring Training Schedule

Go to GVH pace chart to access goal training paces according to your current race pace.

GVH Workouts and Events