PRC Race Team Members — Happy Day After Pi Day! Here is your training for March 15 through March 28. Looks like we have arrived gracefully at our first half marathon of the 2021 Grand Prix campaign. We also plan on starting up Thirsty Thursday and Sunday Long runs in April. So excited to start meeting up again! As always, the training principles, core routine, and link to the pacing website are at the bottom of this post.
Contact chris@portlandrunning.com with any and all questions.
March 15–21
Monday - Easy + Core
Tuesday - Workout: 4x800, 4x400 w/ 200m recovery between all at Interval pace
Wednesday - Easy + Core
Thursday - Easy run + 200m Strides
Friday - Pre-race shake-out
Saturday - Equinox Half Marathon 8 AM Sauvie Island (Virginia Lake Parking Lot)
Sunday - Recovery run or day off
March 22–28
Monday - Easy + Core
Tuesday - Easy + 4 x strides
Wednesday - Workout: 8–12 x 400m @ Interval pace w/ 200m recovery
Thursday - Easy run + Core
Friday - Easy Run + Strides
Saturday - Long Run
Sunday - Recovery run or day off
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.
