8/11/2026 Tuesday Speed Workout REVISED - North Davis Bike Path

Mike Sweeney kindly informed me that the Wildhorse trails are currently closed for construction. So, we will do the same workout in a different location. You will find the new info below.

The aim this week is to give a different stimulus to the aerobic system than the other workouts we have been doing by varying heart rate and pace during each interval.

5:50 pm

Meet up where the North Davis bike path ends at F St, just north of where Anderson Rd intersects with F St. There is a little opening in the fence through which you can access the bike path when coming from F St. You can also enter the same section of the bike path from Sandpiper Dr. See attached course map.

6:10pm

Intervals begin. 5 x 4 min with 2 min recovery after each interval.

The first 3 minutes of the interval should be comfortable. You should have no trouble speaking in complete sentences. For the last 1 minute, speaking should be uncomfortable, but you shouldn’t be going all out. Try to change pace rapidly at the end of the first 3 minutes to quickly get up to your pace for the last 1 minute. Your pace for the last 1 minute should be in between your 10K and half marathon race pace. 

Options: 

You can run on the path down in the ditch or you can run on the dirt path north of the ditch.

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.

*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