This Week's Workouts

12/9/2025 Tuesday Speed Workout - UCD Track

5:50 pm We are in phase 2 of the 5K to 15K training plan. Meet up at the UCD Track. 

6:10 pm Intervals begin: 

2 x (200m at Threshold pace with 200m recovery)

1 x 400m at Threshold pace with 200m recovery

Repeat above 2 more times (3 cycles total)

Extra Credit: 800m at Threshold pace

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 info@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:
12/14/2025 Honolulu Marathon, No time limit. 1 mile and 10K options.
*12/14/2025 Christmas Relay, SF, A festive party

12/18/2025 GVH Christmas Light Run hosted by Susan and Grant

1/3/2026 GVH Holiday Party, Rancho Yolo Community Center

2/1/2026 San Francisco Half, 10K, 5K

3/1/2026 Napa Valley Marathon

3/8/2026 ASICS Los Angeles Marathon, Los Angeles, CA

4/20/2026 Boston Marathon

5/16/2026 YOLO Run, Davis, CA

6/6/2025 Tahoe Relay

6/27 - 6/28/2025 WSER, contact Andrea Brunsman to volunteer at our GVH aid station

Let me 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. 

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

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) Nicole, osorionicole64@gmail.com  Most do the 7 or 10 mile loop but several take a short 4 mile loop in the arboretum.

Running Routes

https://www.goldenvalleyharriers.org/this-weeks-workouts/running-routes

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