skip navigation

Speed Workouts

Speed Workouts

Training is based on plans  in Daniels' Running Formula by Jack Daniels. This workout is generally the best opportunity to meet fellow runners and to be informed about club events.

Training Paces and VDot

Most of us run the Tuesday night workouts either too fast or too slow.  We usually indicate which pace to run based on your 5k or 10k pace. That is fairly imprecise guidance.

For individualized training paces, please look into Jack Daniels' VDOT calculations that are directly related to more complex VO2Max measurements. Both are a measure of aerobic fitness and predict race times and training paces very accurately.

Use the calculator in our resource section or click here to get there directly. You can also download the free V.02 app (choose the green version) on your phone for easy reference.  The most important step is to establish your VDOT measure that is calculated based on previous and recent race results. Based on that number, you will see all your training paces and projected race paces pop up.  Try to stick with those paces, and you will see improvement. 

Location: 
 
Glenn Hall Park
5415 Sandburg Dr, Sacramento, CA 95819
 
Find us next to the tennis courts. On most days, we will have our tent out for visibility and as a gathering point. 
When: Every Tuesday, rain or shine.  Major holidays excluded. Announcements start at 5:45 and we start running immediately after that.
 
What to Bring: Water bottle, Reflective Gear (seasonal)
 
What to Expect:  Participants learn about VDOT values (Jack Daniels) and run intervals in subgroups of similar performance ability. Workouts consist of warmups, dynamic stretching, intervals and cool down runs. 
 
All abilities welcome.  There is usually a walking group, too.