Results from the March race at Wooden Shoe Tulip Farm are online now (great job, everyone!), and the overall Grand Prix standings reflect the latest results, including some early-bird marathons! Our next race is the Camellia Run 10k on April 9 in Newberg. We're also planning a team field-trip run to the Crown Zellerbach Trail in Scappoose on April 2. Check the Facebook Group for more information about that.
Here is the third installment of training for 2022. As always, general training principles, pacing website, and the core routine are at the bottom of this post below the training plan. Contact me, Chris McIsaac, with any questions: chris@portlandrunning.com.
This batch of training leads us up to the Eugene Half Marathon. You'll notice some longer workouts thrown in (with care) to get you ready to race the longer distance. Please note that track workouts are at Duniway for the time-being as Cleveland High School is currently unavailable.
Training Plan:
March 28–April 3
Monday - Easy + Core
Tuesday - PRC Workout @ Duniway: 3–6 x 1mi@10k (90s rests)
Wednesday - Easy run + Core
Thursday - Thirsty Thursday, 6pm @ PRC NW
Friday - Workout: 6x3min hard, 2min easy
Saturday - Crown Zellerbach Trail Run at Chapman Trailhead.
Sunday - Long run @ PRC NW - 8am
Monday - Easy + Core
Tuesday - PRC Workout @ Duniway: 3–6 x 1mi@10k (90s rests)
Wednesday - Easy run + Core
Thursday - Thirsty Thursday, 6pm @ PRC NW
Friday - Workout: 6x3min hard, 2min easy
Saturday - Crown Zellerbach Trail Run at Chapman Trailhead.
Sunday - Long run @ PRC NW - 8am
April 4–10
Monday - Easy + Core
Tuesday - PRC Workout @ Duniway: 4–6x800m @10k + 4x400m fast
Wednesday - Easy run + Core
Thursday - Thirsty Thursday, 6pm @ PRC NW
Friday - Pre-race shakeout
Saturday - Camellia Run 10k
Sunday - Long run @ PRC NW - 8am
Monday - Easy + Core
Tuesday - PRC Workout @ Duniway: 4–6x800m @10k + 4x400m fast
Wednesday - Easy run + Core
Thursday - Thirsty Thursday, 6pm @ PRC NW
Friday - Pre-race shakeout
Saturday - Camellia Run 10k
Sunday - Long run @ PRC NW - 8am
April 11–17
Monday - Easy + Core
Tuesday - PRC Workout @ Duniway: Downward Ladder (2000m, 1600m, 1200m, 800m, 400m, 200m). Start at MP and work down.
Wednesday - Easy run + Core
Thursday - Thirsty Thursday, 6pm @ PRC NW
Friday - Workout: 6–8mi progressive tempo ending at HMP
Saturday - Easy run
Sunday - Long run @ PRC NW - 8am
Monday - Easy + Core
Tuesday - PRC Workout @ Duniway: Downward Ladder (2000m, 1600m, 1200m, 800m, 400m, 200m). Start at MP and work down.
Wednesday - Easy run + Core
Thursday - Thirsty Thursday, 6pm @ PRC NW
Friday - Workout: 6–8mi progressive tempo ending at HMP
Saturday - Easy run
Sunday - Long run @ PRC NW - 8am
April 18–24
Monday - Easy + Core
Tuesday - PRC Workout @ Duniway: 2mi@HMP (5min easy) 2mi@10k
Wednesday - Easy run + Core
Thursday - Thirsty Thursday, 6pm @ PRC NW
Friday - Workout: 10x2min w/ 1min recovery @10k pace
Saturday - Easy run
Sunday - Long run @ PRC NW - 8am
Monday - Easy + Core
Tuesday - PRC Workout @ Duniway: 2mi@HMP (5min easy) 2mi@10k
Wednesday - Easy run + Core
Thursday - Thirsty Thursday, 6pm @ PRC NW
Friday - Workout: 10x2min w/ 1min recovery @10k pace
Saturday - Easy run
Sunday - Long run @ PRC NW - 8am
April 24–May 1
Monday - Easy + Core
Tuesday - PRC Workout @ Duniway: 3–6x1mi@HMP (60s standing rest)
Wednesday - Easy run + Core
Thursday - Thirsty Thursday, 6pm @ PRC NW
Friday - Workout: Easy run + long strides
Saturday - Pre-race Shakeout
Sunday - Eugene Half Marathon
Monday - Easy + Core
Tuesday - PRC Workout @ Duniway: 3–6x1mi@HMP (60s standing rest)
Wednesday - Easy run + Core
Thursday - Thirsty Thursday, 6pm @ PRC NW
Friday - Workout: Easy run + long strides
Saturday - Pre-race Shakeout
Sunday - Eugene Half Marathon
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.
