Great job at Independance Day! Saw some fast times and big smiles. We are heading into a stretch of races that should be pretty fun. We've got the Gnar Gnar on deck for August, an uphill, trail race near Mt. Hood. Then we've got a crowd favorite with the Best Dam Run. I've never run it before so I'm looking forward to checking it out. We've had great attendance at our two group runs each week. Would love to see you join us on Sundays at 8 AM and Thursdays at 6 PM. Keep up the good work! Here is the latest installment of training. As always, general training principles, pacing website, and the core routine are at the bottom of this post below the training plan. Contact me, Chris McIsaac, with any questions: chris@portlandrunning.com.
Training Plan:
July 12-18
Monday - Easy + Core
Tuesday - Workout: 4xmile w/ 400 recovery. Paces breakdown: Marathon pace, Half Marathon pace, 10k pace, 5k pace
Wednesday - Easy + Core
Thursday - Thirsty Thursday - 6pm @ PRC NW
Friday - Workout: Find a big hill and run up it and back down! Ex: Pittock, Council Crest, Bull Mountain, Tabor
Saturday - Easy day
Sunday - Long run @ PRC NW - 8am
July 19-25
Monday - Easy + Core
Tuesday - Workout: 6 mile tempo @ Marathon pace
Wednesday - Easy run + Core
Thursday - Thirsty Thursday - 6pm @ PRC NW
Friday - Workout: 10x1min hill
Saturday - Easy run + Core
Sunday - Long run @ PRC NW - 8am
July 26 - August 1
Monday - Easy + Core
Tuesday - Track Workout: 400, 800, 1200, 1600, 1200, 800, 400 w/ 200 recovery
Wednesday - Easy run + Core
Thursday - Thirsty Thursday - 6pm @ PRC NW
Friday - Workout: Find a big hill and run up it and back down HARD! Ex: Pittock, Council Crest, Bull Mountain, Tabor
Saturday - Easy Run
Sunday - Long run @ PRC NW - 8am
August 2–8
Monday - Easy + Core
Tuesday - Workout: 6 mi progressive tempo start at Marathon pace down to 10k pace
Wednesday - Easy run + Core
Thursday - Thirsty Thursday - 6pm @ PRC NW
Friday - Workout: Run hard on a hilly route
Saturday - Easy Run
Sunday - Long run @ PRC NW - 8am
August 9-15
Monday - Easy + Core
Tuesday - Workout: 6x800 w/ 200 recovery
Wednesday - Easy run + Core
Thursday - Thirsty Thursday - 6pm @ PRC NW
Friday - Easy run + Strides
Saturday - Easy Run
Sunday - Gnar Gnar 6 miler!!
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.
