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 - 8:00 a.m.
This is an informal group in GVH that meets at the track at UC Davis for a morning workout on Thursdays.  (POC: Joannie S.)

Thursday Morning - 5:55 a.m. (TBD)
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. 

November 7, 2017 Tuesday Speed workout:

2-3 x 2 Mile Repeats (60-minute race pace) w/3min jog rest (NOTE this may be a long workout so you may not want to leave your keys at Fleet Feet)

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

The Course

Here is my suggested breakdown for the workout based on fitness: 
60-Minute Race PaceInterval Amounts
5:223 x 2 Miles
5:373 x 2 Miles
6:003 x 2 Miles
6:203 x 2 Miles
6:423 x 2 Miles
7:033 x 2 Miles
7:253 x 2 Miles
7:422 x 2 Miles
8:032 x 2 Miles
8:252 x 2 Miles
8:472 x 2 Miles
9:102 x 2 Miles
9:252 x 2 Miles
9:452 x 2 Miles
10:042 x 2 Miles
10:152 x 2 Miles
10:272 x 2 Miles

As Brendan noted, this is a long workout. The workout as mapped out is 10.5 miles. You can cut 1.5 miles off by shortening the warm-up and cool down if you start the 2 mile interval from the water fountain on the bike path by Drew Circle. This would lower the total mileage to 9 miles for 3 x 2 miles and 7 miles for 2 x 2 miles.

Although the bike path is lit, you should wear a headlight for the darker sections along Montgomery and consider a reflector for the busy section along Cowell.

Club meeting to follow the workout at Village Pizza. This open to all members and prospective members.

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