4/14/2026 Tuesday Speed Workout - Community Park 8 x 3 min

Workouts over the next couple of months will be geared towards the Lake Tahoe Relay. Expect longer intervals and some hills. 

Nancy sent me the link to this podcast which has an episode on running: Science vs. In a short podcast, it touches on avoiding injury, mechanism of the runner's high, and running for longevity. 

5:50 pm

Meet up at Community Park near the swimming pool.

6:10pm

8 x 3 minutes at I pace with 2 minutes jog recovery

1. The map has markers for 200m, 600m, and 800m.

2. First interval starts going north, second interval goes south.

3. If you run continuously, you will be going at 10 min per mile pace.

4. Most you will get to about the 600m mark, but if you get to 800m, that will be about 6 min per mile pace and 6400m of I pace.

5K race pace

I pace 600m time

16:00

1:55

18:00

2:07

20:00

2:22

22:00

2:36

24:00

2:48

26:00

3:02

28:00

3:15

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:

4/20/2026 130th Boston Marathon, Hopkinton, MA

4/24 - 4/26/2026 Eugene Marathon, Half, 5K

4/26/2026 Multi Club Trail Run in San Rafael, contact Joannie

5/1-5/3/2026 Wildflower Experience, Bradley, CA

*5/3/2026 Iconic Mile of Truth, Devil Mountain Run, Danville

5/3/2026 Ave of the Giants Marathon, Half, 10K, run among the redwoods

5/16/2026 YOLO Run, Davis, CA

5/30/2026 San Jose Mile

*5/31/2026 San Jose 8K and Half

6/6/2026 Tahoe Relay, Lake Tahoe

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

7/26 - 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.

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) 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