This Week's Workouts

9/21/2021 Fall equinox workout

Mile time trial runners 6/22/2021.

GVH occasionally does time trials throughout the year to help members get a sense of their current fitness.

8/20/2022 Santa Cruz XC race

5/30/2023Tuesday Speed Workout - Community Park 2 minute repeats

5:50 pm Meet up at the swimming pool in Community Park by the high school tennis courts. 

6:10pm Intervals begin: 

8 x (2 minutes at I pace (5K) with 2 minute recovery). 

First interval is to the T intersection at the Baja Mini Playground. Second interval is back to the start. 


Training is mandatory, racing is optional. The best training plan is don’t get injured.

Recommended Training Paces for 5K to 15K runners

GVH membership: if you have paid for membership by PayPal or mail but are not receiving emails on the list serve, contact

2nd Annual GVH Golf Tournament. We play most weekends if you want to golf.

Upcoming Events:

Let me know if you have an event to add to the list.

6/3/2023 Golden West Invitational Track Meet

6/3/2023 PA Road Stow Lake 5K, SF

6/11/2023 Dipsea 

6/17/2023 Pride Track Meet at SF State

6/24/2023 Western States Endurance Run contact Ling-Ru to volunteer at the aid station and if you are interested in applying for the club slot in the run.

6/27/2023 Gait Analysis

7/4/2023 PA Road Freedom Fest 5K, Morgan Hill

7/15/2023 Moonlight Run - Davis 2K, 5K, 10K, 10 mile

7/23/2023 Wharf to Wharf Capitola, this last storm took out the pier

7/23/2023 Blood, Sweat, & Beers trail runs

8/19/2023 PA XC Santa Cruz

8/26/2023 PA XC Santa Rosa

8/27/2023 Santa Rosa Marathon and Half

9/10/2023 PA XC SF Golden Gate Park

9/16/2023 PA XC Rebels XC Challenge, Carmichael

10/1/2023 PA Road Urban Cow Half

10/8/2023 PA XC Tamalpa, China Camp San Rafael

10/15/2023 PA XC GVH Lagoon Valley XC Challenge - new date

10/21/2023 PA XC Willow Hills, Folsom

10/28/2023 PA XC Matt Yeo, Martinez

11/05/2023 PA XC Garin Park, Hayward

11/12/2023 PA Road Clarksburg 30K, Half, 10K, 5K

11/18/2023 PA XC Championships, SF

12/3/2023 PA Road CIM

*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


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

Looking to run with others in Davis? 

Tuesday Speed Workout: Craighton, .  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 Track Workout: Joachim,

Thursday morning (6:30 am, ~6-7 miles with optional tempo): Pam, 

Thursday Evening Long Slow Run: Steve S.,

Saturday Morning Longer Faster Runs: Norman cacoppinger@att.netMost do the 7 or 10 mile loop but several take a short loop in the arboretum.


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