PRC Race Team Members — Happy Easter! Hope you've had a great few weeks of training and you're all recovered from your impressive half marathons! We will be switching gears to prepare for our April Grand Prix Event, the Partner 10k relay. Keep up the good work, there are more groups meeting up for runs, so keep an eye out for that information on the Facebook page.
Contact chris@portlandrunning.com with any and all questions.
Training Plan:
April 5–11
Monday - Easy + Core
Tuesday - Workout: 2 sets of 4x400 at Interval Pace w/ 200m recovery; faster on second set
Wednesday - Easy + Core
Thursday - Workout: 4 mile progressive tempo, start at Marathon Pace and work down to Threshold pace
Friday - Easy run
Saturday - Recovery run or long run
Sunday - Recovery run or long run
April 12–18
Monday - Easy + Core
Tuesday - Workout: 2–3 sets of (4x30sec hill, 3min hard effort on flat)
Wednesday - Easy run + Core
Thursday - 20min tempo + 4x1min on, 1min off at Interval Pace
Friday - Easy run + Core
Saturday - Recovery run or long run
Sunday - Recovery run or long run
April 19–25
Monday - Easy + Core
Tuesday - Workout: 12–16x200on, 200off @ Mile Race Pace
Wednesday - Easy run
Thursday - 2mi, 1mi, 1mi @ Threshold pace w/ 90sec recovery
Friday - Easy Run + Strides
Saturday - Long Run
Sunday - Recovery run or day off
April 26–May 2
Monday - Easy + Core
Tuesday - Workout: 1min, 2mins, 3, 4, 5, 4, 3, 2, 1 w/ 2mins recovery
Wednesday - Easy + 4 x strides
Thursday - Easy run + Core
Friday - Easy Run + Strides
Saturday - Partner Relay (location TBD)
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
