This Week's Workouts
3/25/2025 Tuesday Speed Workout - Community Park 8 x 3 minutes
5:50 pm Tuesday Speed Workout - Meetup in community park near the swimming pool to warm up. We are transitioning away from the track, but still prepping for a mile time trial on 4/15
6:10pm Intervals begin:
8 x 3 minutes at I pace with 3 minutes jog recovery
The map has markers for 200m, 600m, and 800m.
First interval starts going north, second interval goes south.
If you run continuously, you will be going at 12 min per mile pace.
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.
The long 3 minute jog rest allows for full recovery, running the speed interval with faster intensity, and regrouping to start the next interval.
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 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:
3/29/2025 Lucky Run, Davis
4/5/2025 For those of you who ran, played golf, or enjoyed a spirited conversation with Eric Nichol, there will be a celebration of life at Wildhorse. RSVP at https://pp.events/ericnichol
*4/6/2025 SacTown 5K, 10 mile 15% discount code from SRA GVH15
4/15/2025 Tuesday, Mile Time Trial on the UCD Track
4/21/2025 Boston Marathon
4/26/2025 American River Parkway Half marathon
4/27/2025 Big Sur Marathon
4/27/2025 Hospital Foundation 5K 10K, Alameda
*5/4/2025 Mile of Truth 6 heats
5/18/2025 Bay to Breakers, SF, is it a race or a party?
*6/7/2025 Impala Stampede 5K, SF
6/7/2025 Lake Tahoe Relay 7 person relay around the lake
*6/13/2025 Patagonia 5K SF not Argentina
6/28 - 6/29/2025 WSER, contact Andrea to help on trail maintenance or GVH aid station
8/24//2025 Santa Rosa Marathon and half wine country
9/20/2025 Air Force Marathon, Dayton, OH
*11/9/2025 Clarksburg Country Run, 30K, half, 10K, 5K
*12/7/2025 CIM
12/14/2025 Honolulu Marathon, No time limit. (7 GVHers going so far)
*12/14/2025 Christmas Relay, SF
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.
Community Park
Meet at the swimming pool / tennis court area
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 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