What a great start to 2022! We have seen solid performances at our first two Grand Prix events and big turnouts at our Tuesday Night Workouts, Thirsty Thursdays, and Sunday Long Run. We've got some fun events coming up, including a Spring party where we can get to know each other better and celebrate 2021.
Training Plan:
March 7–13
Monday - Easy + Core
Tuesday - PRC Workout @ Duniway: 4-6x1k@5k (400m jog rests)
Wednesday - Easy run + Core
Thursday - Thirsty Thursday - 6pm @ PRC NW
Friday - Workout: 1min, 2, 3, 4, 5, 4, 3, 2, 1 w/ 2min recovery throughout
Saturday - Easy Run
Sunday - Long run @ PRC NW - 8am OR Shamrock Run!
March 14–20
Monday - Easy + Core
Tuesday - PRC Workout @ Duniway: 3x (3x400m) (each set 2-3s faster, rest gets longer 100/200/400m)
Wednesday - Easy run + Core
Thursday - Thirsty Thursday - 6pm @ PRC NW
Friday - Pre-race shake-out
Saturday - Wooden Shoe Festival 5k
Sunday - Long run @ PRC NW - 8am
March 21–27
Monday - Easy + Core
Tuesday - PRC Workout @ Duniway: 6-8 x 1k @10k (200m jog rests)
Wednesday - Easy run + Core
Thursday - Thirsty Thursday - 6pm @ PRC NW
Friday - Workout: 20–30min tempo @ 1/2 marathon pace
Saturday - Easy Run
Sunday - Long run @ PRC NW - 8am
March 28–April 3
Monday - Easy + Core
Tuesday - PRC Workout @ Cleveland: 3-6 x 1mi @10k (90s rests)
Wednesday - Easy run + Core
Thursday - Thirsty Thursday - 6pm @ PRC NW
Friday - Workout: 6x (3min hard, 2min easy)
Saturday - Race Team Spring Party! 5pm @ Run Pub
Sunday - Long run @ PRC NW - 8am
Portland Running Co. Race Team on Strava
General Training Principles
- Commit to the workouts, paces, and general outline, and you’ll see improvement.
- Keep your long run at about 20-25% of total mileage for the week.
- Consistency is key, but make sure you take recovery days and days off as needed.
- The workouts are geared towards the Grand Prix races, so 5k–5mi for the first couple months.
- Keep things fun! This shouldn’t be a chore. Look forward to challenging yourself.
- Make sure you take care of the little things. Stretch, hydrate, and fuel your body with good food.
Core Routine
- 20 x pushups
- Planks :30 front and both sides
- :60 of bicycle kicks
- Shoulder bridge with leg extensions
- Dead cockroaches :45
- TYI Superman :20 for each direction
- 10 x one legged squats
- 50 x Frog Abs
- Hip Myrtl Routine
Setting the Pace
Refer to this website to help you determine proper paces for your workouts. Chris can help you establish paces, too. Contact him at chris@portlandrunning.com.
