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:

Howdy GVHers,

For Tuesday, calculate your 400m splits for your estimated 10k, 5k, and mile paces. The Hansons Calculator will probably be best for this. If you haven't raced in a while, then just estimate your fitness to use the calculator. 

Or, the easier method: Find the 400m split for your estimated 10k race pace. Then subtract 4 seconds to reach the 400m split for your estimated 5k. Subtract 4 seconds again for your 3k pace, and 4 more seconds for your mile pace. See, way easier...Example: 36min 10k = 86sec/400m. 5k = 82s/400m. 3k = 78s/400m. Mile=74s/400m

Tuesday Workout at the Track
1600, 1200, 800, 400 w/2min rest @ 10k-1500m pace  (take more rest if it is hot)
Overachievers will do 2 sets

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

Thursday Workout: Tempo
10min @ marathon pace, 2min jog rest
10min @ half-marathon pace, 2min jog rest
10min @ 10k pace

Saturday Workout
10 miles w/last 2 miles @ half-marathon pace

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