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.

This week:

See the weekly e-mail sent out by Brendan Ward and/or copied here:

Tuesday 12/11/2018 Speed Workout, Mt Poleline.

We are continuing with base building through December. 

1745 - Meet at FF
1750 - Advance group leaves
1755 - Rest of training group leaves. Warm-up 2.8 miles along the South Putah Creek bike path, cut north past Walnut Park, past the Play Fields to the south end of the Pole Line overpass bike path.
1815 - 20 to 25 minutes of hill work over the one mile loop at Marathon pace. You should sustain the effort going up and down. Try to work on your downhill form to avoid landing shock.

Suggested paces
current 5K race pace / marathon pace per mile
18 min / 6:36
19 min / 7:00
20 min / 7:17
21 min / 7:39
22 min / 8:00
23 min / 8:20
24 min / 8:40
25 min / 9:04
26 min / 9:20

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. The specific workout details are announced on club e-mail distribution list or the website.

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 tend to be easy mileage and/or recovery runs.  There are two standard loops of 6-7 miles.  The main loop goes on the west UC Davis campus, and the "winter loop" goes East into Davis on a route that has good lighting and light traffic.  Occasionally people will do hill repeats or another workout but start at the same time/place. 

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. 

2018 Spring Training Schedule

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

GVH Workouts and Events