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
- 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.
