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6/9/2026 Tuesday Speed Workout - Community Park
After the Lake Tahoe Relay, we start with XC base training. XC race season starts in August.
5:50 pm
Meet up at Community Park by the swimming pool and tennis courts.
6:10pm
5 x 1K or max of 5 minutes at Marathon to Threshold pace with 2 min jog recovery. To encourage a more moderate pace, the recovery period is a shorter 2 min.
Options:
Run continuous over the full course at 11 min / mile pace and restart with the group
You can trim the course at the south east corner.
Training is mandatory, racing is optional. The best training plan is don’t get injured.
Recommended Training Paces for 5K to 15K runners
GVH Gear: If you want to order gear with the new GVH logo, you can go to our web page which has the link: https://www.goldenvalleyharriers.org/gvh-gear
GVH membership: if you have paid for membership by PayPal or mail but are not receiving emails on the list serve, contact: in...@goldenvalleyharriers.org
GVH Results: You can help Scott with his report by sending him additional results, corrections, or a short write up of a race at: GVH Results
Upcoming Events:
6/6/2026 Tahoe Relay, Lake Tahoe
6/13/2026 Sacramento FrontRunners Pride 5k, Sacramento
6/13/2026 The Pena Passage 30K, 10K, 5K in Lagoon Valley
6/27 - 6/28/2026 WSER, contact Andrea Brunsman to volunteer at our GVH aid station
*7/4/2026 Blue Heron 5K Golden Gate Park, SF
7/18/2026 Davis Moonlight Run
7/26 - 7/27/2026 San Francisco Marathon, Half, 10k, 5k, Ultra
*8/8/2026 Cooper Teare Classic Alameda 10 mile and 8k
8/22 - 8/23/2026 Santa Rosa Marathon, Half, 10k, 5k
8/23/2026 XC Santa Cruz
8/30/2026 XC Phil Widener, Santa Rosa
9/13/2026 XC Golden Gate Park Open, San Francisco
9/19/2026 XC Rebel Challenge, Ancil Hoffman, Carmichael
9/26/2026 Urban Cow 5K
*9/27/2026 Urban Cow Half
10/3/2026 XC Garin Park, Hayward
10/11/2026 XC Tamalpa Challenge, China Camp
10/17/2026 XC Willow Hills, Folsom
10/24/2026 XC Aggies Open, Martinez
*11/2/2026 Clarksburg Country Run 30K, Half, 10K, 5K - CIM training
11/15/2026 XC Championships, GGP, SF
*12/6/2026 CIM - California International Marathon
*12/20/2026 Christmas Relays, SF
Let Craighton or Ethan know if there are events that you want added to the calendar.
*PA events are on the PAUSATF race series that involve individual and team scoring plus prize money. You must be a member of the PAUSATF to score.
6/2/2026 Tuesday Speed Workout - Community Park 4 x 1200m
If you are racing the Lake Tahoe Relay, run the intervals at marathon pace.
5:50 pm
Meet up at Community Park by the swimming pool and tennis courts. First interval goes north to Grande.
6:10pm
4 x 1200m at threshold (5k pace) with 2 minute rest. New interval will start every 8 minutes.
Options:
Run a max of 6 minutes for the 1200m. You can start from where you stopped at 6 min or jog to the start of the next interval.
6 minutes for 1200m is 8:03 per mile pace.
Run continuous and restart with the group at 10:45 per mile pace
You can run on the grass or gravel as available.
Training is mandatory, racing is optional. The best training plan is don’t get injured.
Recommended Training Paces for 5K to 15K runners
GVH Gear: If you want to order gear with the new GVH logo, you can go to our web page which has the link: https://www.goldenvalleyharriers.org/gvh-gear
GVH membership: if you have paid for membership by PayPal or mail but are not receiving emails on the list serve, contact: in...@goldenvalleyharriers.org
GVH Results: You can help Scott with his report by sending him additional results, corrections, or a short write up of a race at: GVH Results
Upcoming Events:
6/6/2026 Tahoe Relay, Lake Tahoe
6/13/2026 Sacramento FrontRunners Pride 5k, Sacramento
6/13/2026 The Pena Passage 30K, 10K, 5K in Lagoon Valley
6/27 - 6/28/2026 WSER, contact Andrea Brunsman to volunteer at our GVH aid station
*7/4/2026 Blue Heron 5K Golden Gate Park, SF
7/18/2026 Davis Moonlight Run
7/26 - 7/27/2026 San Francisco Marathon, Half, 10k, 5k, Ultra
*8/8/2026 Cooper Teare Classic Alameda 10 mile and 8k
8/22 - 8/23/2026 Santa Rosa Marathon, Half, 10k, 5k
9/26/2026 Urban Cow 5K
*9/27/2026 Urban Cow Half
*11/2/2026 Clarksburg Country Run 30K, Half, 10K, 5K - CIM training
*12/6/2026 CIM - California International Marathon
*12/20/2026 Christmas Relays, SF
Let Craighton or Ethan know if there are events that you want added to the calendar.
*PA events are on the PAUSATF race series that involve individual and team scoring plus prize money. You must be a member of the PAUSATF to score.
Community Park 1K XC
Community Park 1K XC
meet by the swimming pool
Run Outside analyzed 2.2 million race results from 2024 to find median, top 25%, and top 5% & 10% finishing times. Does your current 5K place you in the top 10%?
Training Paces
Training Paces
https://www.goldenvalleyharriers.org/this-weeks-workouts/training-paces
5K race pace Mile race pace 200m interval time, sec 400m interval time 800m interval time
16:00 4:38 33 66 2:19
17:00 4:56 37 1:14 2:28
18:00 5:14 39 1:18 2:36
19:00 5:32 41 1:22 2:44
20:00 5:51 43 1:26 2:52
21:00 6:09 46 1:32 3:04
22:00 6:28 48 1:36 3:12
23:00 6:46 50 1:40 3:20
24:00 7:05 53 1:46 3:32
25:00 7:24 55 1:50 3:40
26:00 7:43 57 1:54 3:48
27:00 8:01 60 2:00 4:00
28:00 8:20 62 2:04 4:08
29:00 8:39 64 2:08 4:16
30:00 8:58 67 2:14 4:28
Weekly Workouts
Weekly Workouts
Looking to run with others in Davis?
Tuesday Speed Workout - Meet at 5:45 PM: Craighton, craighton54@hotmail.com . Speed Workout sounds intimidating but this is actually good for newer runners. There is a wide range of paces and at a track or short loop where someone new to the group is unlikely to get left behind.
Thursday morning UC Davis Track Workout - Meet at 7:45 AM (101 Russell Blvd, Davis, CA 95616): Joachim, cooldood47_2000@gmail.com
Thursday Evening Long Slow Run - Meet at 5:55 PM (the Shovels by the Arboretum).
Saturday Morning Longer Faster Runs - Meet at 8:00 AM (Fleet Feet Davis, 615 2nd Street, Davis, CA) Most do the 7 or 10 mile loop but several take a short 4 mile loop in the arboretum.
Running Routes
Running Routes
https://www.goldenvalleyharriers.org/this-weeks-workouts/running-routes
Coaching
Coaching
Tim Weaver, PhD (2024 CIM finisher in 3:00:13) will be joining Craighton Chin, MD in designing our workouts especially our Tuesday night speed workouts. These workouts are often adjusted to accommodate the changing weather conditions. The workouts loosely follow Jack Daniels' 5K to 15K training plan phase II or III. These workouts should enable you to run a decent 5K or 10K anytime of year. We go by the dictum that the best training plan is to avoid injury. We do not provide individualized coaching, but most runners will find that they can adjust the distances and intensity to fit their needs. If you have questions, contact: Craighton, GVH treasurer
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