Weekly Workouts‎ > ‎

Sample Workouts

Note: These are some sample workouts that the club has done in the past.

South Putah Creek Drill: Alternates a fast 1200 m with a 2000 m at marathon pace.

Mount Poleline: For hill work, this is about as good as it gets in Davis. Jack Daniels said that optimal hill incline is about 2 - 3%. Any steeper and you go too slow going up and injuries increase on the way down.

Community Park 1K XC loop: Grass and short hills. Great tune up for some of those races like Golden Gate Park or Ancil Hoffman that run across grassy meadows.

Ladder Workout: 200m - 400m - 600m - 800m - 1000m - 800m - 600m - 400m - 200m.  200m rest after the first 200 then 400 rest after all other intervals. This adds up to 5K at speed and 3K at a recovery jog.

Steve's Random Ladder: Split up into small groups (about Kenyan queue size - 4-6 people). It's an interval workout: 1 x 4 min, 2 x 3 min, 3 x 2 min, and 4 x 1 min at tempo pace, rest is half the time of the interval. It adds up to 20 min of hard running total. Here's the fun part: you don't do the intervals in order. Each person in the group gets to pick which interval the group is doing, and only he/she knows how long that interval will be until they stop. So if we were running in a group with Mark, Bryan, and Wendy, I might pick the first one and we'd run 2 min hard, 1 min rest, then Bryan might pick the second one and we'd run hard for 3 min, 1:30 rest, etc. until all the intervals are done.

Yasso 800s: Bart Yasso's very rough gauge of marathon fitness.  Run 10 x 800 m with full rest in between repeats. If your average 800 m time is 3 min, then you should be able to run a 3 hour marathon if fully trained. If you average 800 m time is 4 min, then a 4 hour marathon is doable. Are Yasso 800s overrated?  Probably, but they are an interesting diversion to insert into the middle of the 10 mile loop.

5 K paced track interval workout: Devised by Eric N. and Orlando to prepare for the 5 K through the half marathon. The goal is to run near your 5 K race pace over a 4 min to 4:30 min interval. The table on the link has recommended distances and goal times based on your 10 K race time.

3 K time trial on the track: Traditionally used by Rich McCann to choose his teams for Tahoe Relays. 

The Mile Cut-down: From Greg McMillan. You only need to do one set. Modify the pace and the rest period according to your needs.