7/28/2026 Tuesday Speed Workout - Olive Tree Lane

The goal this week is to improve endurance by raising the anaerobic (lactate) threshold. We will do a workout that is similar to but slightly different than a workout we have done before at this location.

5:50 pm

Meet where Olive Tree Lane joins the bike lane that runs along Russell Boulevard (see attached course map). Olive Tree Lane is just east of Lake Boulevard and is part of the 10-mile Saturday loop.

6:10pm

Intervals begin. 20 x 1 min with 30 sec recovery after each interval.

For each interval, quickly get up to between 10K and half marathon race pace and hold this pace, so you're consistently running at this pace for almost all of the “on” time. At this pace, speaking won’t be comfortable, but you shouldn't be going all out. Unlike with many “speed” workouts we have done, you shouldn’t be fully recovered when you start the next interval. The total running distance will vary with speed, but, for example, someone running at an 8 min per mile pace would cover about 200m per interval and about 2 1/2 miles in total. The objective is to run a substantial distance at race pace without stressing the body as much as actually running a race.

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:

*8/8/2026 Cooper Teare Classic Alameda 10 mile and 8k

8/16/2026 GVH Party at Allison’s

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.

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