PRC Race Team Training No. 6

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

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.

More Posts

0 comments

Leave a comment

Search our store