Wharf to Wharf Race Training
Training for Santa Cruz's iconic Wharf to Wharf 6-mile race? VO₂ max testing provides the precise heart rate zones and pacing data you need for your best race.
Why VO₂ Max Testing for Wharf to Wharf?
The Wharf to Wharf race is Santa Cruz's biggest running event-15,000+ runners every July racing 6 miles from Santa Cruz Wharf to Capitola Wharf. At 6 miles (9.7 km), it sits right in the sweet spot where pacing matters. Start too fast and you'll fade before Capitola. Start too conservative and you'll leave time on the table.
VO₂ max testing reveals your threshold pace (VT2)-the intensity you can sustain for 40-60 minutes. This is your Wharf to Wharf race pace. Testing provides exact heart rate zones for race day pacing and training, ensuring you nail your PR on Santa Cruz's most iconic course.
The Wharf to Wharf Course
The course runs along the scenic Santa Cruz coastline:
- Start: Santa Cruz Wharf-downhill start, easy to go out too fast
- Miles 1-2: West Cliff Drive-flat coastal path with ocean views
- Miles 2-4: East Cliff Drive-gentle rolling hills, exposed sections
- Miles 4-5: Portola Drive-slight uphill grind before Capitola
- Mile 5-6: Capitola Village-downhill finish to Capitola Wharf
The course is relatively flat (200 ft net elevation loss) but not pancake-flat. Gentle rolls and the Mile 4-5 grind can break runners who start too aggressively. Heart rate zones help you pace these sections intelligently.
Race Pace: Threshold Effort
For most runners, Wharf to Wharf is a threshold race-sustained effort at VT2 (lactate threshold) for 35-60 minutes depending on fitness. This is roughly:
- Slightly slower than 5K pace
- Slightly faster than 10K pace
- Comfortably hard-you can speak a few words but not hold a conversation
- Sustainable for 40-60 minutes before fatigue sets in
VO₂ max testing identifies your exact VT2 heart rate and pace. This becomes your Wharf to Wharf race pace target.
Training Zones for Wharf to Wharf
Zone 2: Easy Runs (70% of Training)
Most training should be easy Zone 2 runs. Build aerobic base with 3-5 easy runs per week at conversational pace. This builds the endurance foundation needed to sustain threshold effort for 6 miles.
Zone 4: Tempo Runs (VT2)
Tempo runs at Zone 4 (VT2) are race-specific training. Start with 2-3 miles at tempo pace, build to 4-5 miles. These workouts teach your body to sustain threshold effort-exactly what Wharf to Wharf demands.
Zone 5: Intervals
Short intervals at Zone 5 (VO₂ max) boost top-end speed. 6-8 x 800m or 5-6 x 1000m at Zone 5 with recovery. These workouts raise your aerobic ceiling, making threshold pace feel easier.
Sample 8-Week Training Plan
Using VO₂ max test zones for Wharf to Wharf:
Weeks 1-3: Base Building
- 4-5 easy runs per week (Zone 2)
- 1 tempo run: 2-3 miles at Zone 4
- 1 interval session: 6 x 800m at Zone 5
- Weekly mileage: 20-30 miles
Weeks 4-6: Race-Specific Work
- 3-4 easy runs per week (Zone 2)
- 1 tempo run: 4-5 miles at Zone 4
- 1 interval session: 5 x 1000m at Zone 5
- Weekly mileage: 25-35 miles
Weeks 7-8: Taper
- 3 easy runs per week (Zone 2)
- 1 short tempo: 2-3 miles at Zone 4
- Reduce volume by 30-40%
- Race week: 2 easy runs + race
Race Day Pacing Strategy
Use your VT2 heart rate for race day pacing:
- Mile 1: Start controlled-5-10 seconds per mile slower than goal pace. Let heart rate settle.
- Miles 2-4: Settle into VT2 heart rate zone. Maintain steady effort on rolling sections.
- Miles 4-5: Hold VT2 through the grind. Don't panic if pace slows slightly-heart rate is the guide.
- Mile 5-6: Push slightly above VT2 if feeling strong. Use downhill finish to Capitola Wharf.
Training on the Actual Course
One of the best parts of living in Santa Cruz-you can train on the actual race course:
- West Cliff Drive: Run the first 2 miles of the course for tempo runs
- East Cliff Drive: Practice the rolling sections at race pace
- Full Course: Run the entire 6 miles at easy pace to learn the course
- Portola Grind: Practice Miles 4-5 at tempo pace to prepare for the hardest section
Local Santa Cruz Event
Wharf to Wharf is Santa Cruz's signature running event:
- 15,000+ runners annually
- Held every July (typically last Sunday)
- Scenic coastal course
- Post-race party in Capitola Village
- Local tradition since 1973
Frequently Asked Questions
What's a good time for Wharf to Wharf?
Depends on fitness! Competitive runners: 35-42 minutes. Age-group competitors: 42-50 minutes. Recreational runners: 50-70 minutes. VO₂ max testing predicts your potential time.
When should I test before the race?
Test 8-12 weeks before race day. This gives you time to train with your zones and retest mid-training if desired.
Can I use the same zones for 10K training?
Yes! Wharf to Wharf is essentially a 10K race (6 miles = 9.7 km). Your zones work for any 10K training.
Should I run the course before race day?
Yes, at least once at easy pace to learn the course. Practice tempo runs on sections of the course using your zones.
Ready to PR at Wharf to Wharf?
Wharf to Wharf is Santa Cruz's biggest race. VO₂ max testing provides the precise zones you need to train effectively and pace intelligently from Santa Cruz Wharf to Capitola Wharf. Schedule your test today and run your best race.
VO₂ Max Test: $250
Complete testing with Wharf to Wharf race-specific zones and pacing strategy.
Fit Evaluations
311 Soquel Ave
Santa Cruz, CA 95062
Behind Hindquarter restaurant (second entrance off Dakota St.)
Contact:
Phone: 831-400-9227
Email: info@fitevals.com
Local Santa Cruz testing for Santa Cruz's biggest race. Train on the actual Wharf to Wharf course.