Great job for those who just raced a half marathon! Hunter is busy tabulating results, and we'll get those online as soon as possible. We've had a great turnout at group runs so far and hope to continue to grow! We are still meeting on Thursdays at 5:30pm and Sundays at 9am from our NW location. Hope to see you out there. Remember, the next Grand Prix Race is the Independence Day 10K at Champoeg State Park on July 4. As always, general training principles, pacing website, and the core routine are at the bottom of this post below the training plan.
Training Plan:
June 14–20
Monday - Recovery day
Tuesday - Easy + Core
Wednesday - 4–5 x 1 mile @ Half Marathon pace
Thursday - Thirsty Thursday - 5:30 PM @ PRC NW
Friday - 3 sets of 4x400 w/ 200m rest between intervals and 400m between sets. Start at 10k pace for first one of set and increase speed on each interval.
Saturday - Easy day
Sunday - Long run @ PRC NW - 9 AM
June 21–27
Monday - Easy + Core
Tuesday - Four-mile tempo at HM pace, 3 mins. recovery, 5x2 mins. on (5k pace), 1 min. off
Wednesday - Easy run + Core
Thursday - Thirsty Thursday - 5:30 PM @ PRC NW
Friday - 10x :45 secs. hill
Saturday - Easy run + Core
Sunday - Long run @ PRC NW - 9 AM
June 28–July 4
Monday - Easy + Core
Tuesday - 6x800 @ 10k Pace w/ 400m recovery
Wednesday - Easy run
Thursday - Thirsty Thursday - 5:30 PM @ PRC NW
Friday - 4x400 @ 10k pace w/ 200 recovery
Saturday - Easy Run
Sunday - Independence Day 10k, Champoeg State Park
Portland Running Co. Race Team on Strava
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.
