We're hitting the home stretch, team! Just a couple more opportunities to add points to your Grand Prix score: Pier Park XC and the Holiday Half. We will be sending out invites to the end of year celebration and surveying you about next year's Grand Prix events soon.
Tuesday Track workouts are back at Cleveland High School (SE 31st and Powell): 6:15pm warmup, 6:30pm workout. The lights are on, and Wayne, Hunter, and Mariko are home. Join them!
Here is the latest and final installment of training. 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.
Training Plan:
November 15–21
Monday - Easy + Core
Tuesday - PRC Workout @ Cleveland: 2000m, 1600m, 1200m, 800m, 400m, 200m, w/ 400m jog rest. Faster each rep.
Wednesday - Easy run + Core
Thursday - Thirsty Thursday 6pm @ PRC NW
Friday - Pre-race easy run
Saturday - Pier Park 6k/8k
Sunday - Long run @ PRC NW - 8am
November 22–28
Monday - Easy + Core
Tuesday - PRC Workout @ Cleveland: 3–5 X 2K @Half Marathon Pace w/ :90 secs standing rest
Wednesday - Easy run + Core
Thursday - Thanksgiving Trot (maybe this one?)
Friday - 6mi Progressive Tempo: Start at Marathon Pace end at 10k pace
Saturday - Easy run
Sunday - Long run @ PRC NW - 8am
November 29–December 5
Monday - Easy + Core
Tuesday - PRC Workout @ Cleveland: 2–3 X 2mi @Half Marathon Pace w/ 2 mins. jog rest
Wednesday - Easy run + Core
Thursday - Thirsty Thursday - 6pm @ PRC NW
Friday - Easy run
Saturday - WCSS Track Meet @ Roosevelt HS - 5k @ 12pm, 1 Mile @ 12:45pm
Sunday - Long run @ PRC NW - 8am
December 6–12
Monday - Easy + Core
Tuesday - PRC Workout @ Cleveland: 3 X1mi @ Half Marathon Pace w/ :60 secs. rest + 4 X 400m fast w/ 400m jog rest
Wednesday - Easy run + Core
Thursday - Thirsty Thursday - 6pm @ PRC NW
Friday - Easy run + Strides
Saturday - Pre-race run
Sunday - Holiday 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.
