January 25–February 7
Here is your second installment of Race Team training for 2021. Chris explains it all in the video below. Refer back to the first post for the core routine and the pace calculator. Any questions? Email Chris@portlandrunning.com.
January 25–31
Monday - Easy run + Core
Tuesday - Workout: 8-12 x 400 w/ 200m recovery @ 5mi race pace
Wednesday - Recovery run + Core
Thursday - Easy Run
Friday - Pre-race shakeout
Saturday - PRC Grand Prix 5 miler
Sunday - Recovery run
February 1–7
Monday - Easy + Core
Tuesday - Workout: 3 sets of 3 hills (approx 30 seconds each ascent). Within each set go easy, medium, hard + 4 strides at very end
Wednesday - Easy + Core
Thursday - 1min, 2mins, 3, 4, 5, 4, 3, 2, 1 at interval pace w/ 2min recovery
Friday - Easy
Saturday - Long Run
Sunday - Easy
