getting ready for a workout

4/13/2021 Tuesday Speed Workout - Community Park 1200 m

5:45 pm Meet in Community Park by the tennis courts and swimming pool

6:05 pm Intervals start: 4 x 1200m or max of 5 minutes at interval pace with 3 min jog recovery. It is more important to hit your goal pace over the 5 minutes than to complete the distance (1200m). Work on your form and running economy. Aim for about 98% of your 5K race pace.

5K race ability. 1200 m Interval Pace

16:00 3:50

17:00 4:03

18:00 4:14

19:00 4:27

20:00 4:42

21:00 4:54

22:00 5:09

23:00 5:22

24:00 5:34

25:00 5:48

26:00 6:01

27:00 6:14

28:00 6:26

29:00 6:39

I encourage newer runners to GVH to try the Speed Workout. Although it sounds intimidating, the intervals are over a defined loop so you won't get lost and there are usually short cuts so you won't get left behind.

Please understand that you participate in all GVH workouts at your own risk of injury, medical emergency, or infection. You should wear a mask and socially distance while congregating, but a mask is not necessary while running.

Training is mandatory, racing is optional.

You can look up paces at: https://www.goldenvalleyharriers.org/training-paces

This is from the State of California Department of Public Health.

The following individuals are exempt from wearing a face covering:

• Persons who are engaged in outdoor work or recreation such as swimming, walking, hiking, bicycling, or running, when alone or with household members, and when they are able to maintain a distance of at least six feet from others.

Looking to run with others in Davis?.... Until the Yolo County Health department allows the club to meet, we will not have club sanctioned workouts. Contact the following for non-sanctioned by GVH, run at your own risk workouts:

Tuesday Speed Workout: Craighton, craighton54@hotmail.com

Thursday Track Workout: Joachim, cooldood47_2000@gmail.com

Thursday Evening Long Slow Run: Steve S., stevenshaffer95616@gmail.com

Saturday Morning Longer Faster Runs: Beth B, beth.bourne@sbcglobal.net

Coaching:

At the moment, GVH does not have a coach. I have been sending out the workouts which 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. I also go by the dictum that the best training plan is to avoid injury. I do not do 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