PRC Race Team Training No. 4

PRC Race Team Members — Here is your training for Feb. 22 through March 7. We are switching gears now to get ready for a half marathon in March. For easy reference, our general training principles, pacing website, and core routine are included at the bottom of this post after the workouts.

 

 

Training Plan: February 22 – March 7

February 22–28

Monday - Easy run + Core

Tuesday - Workout: 30 min continuous @ Threshold pace, 6 x 1 min @ Interval pace

Wednesday - Recovery run + Core

Thursday - Easy Run

Friday - Workout: 12 x 400m @ Interval pace, 200m recovery

Saturday - Recovery run or long run

Sunday - Recovery run or long run

March 1–7

Monday - Easy + Core

Tuesday - Workout: 3 mile, 2 mile, 1 mile @ Tempo pace w/ 2 mins recovery 

Wednesday - Easy + Core

Thursday - Easy run

Friday - Workout: 2 x (1 mile, 800, 400) @ Interval pace; 200m recovery between intervals, 400m recovery between sets

Saturday - Recovery run or long run

Sunday - Recovery run or long run

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

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.

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