PRC Race Team Members — There was something special about April's Grand Prix event: New bonds forged between teammates who might not have known each other prior to pairing off for the relay. We are hoping to continue the trend of team-building as we meet up for May's 8K Grand Prix event and re-start PRC group runs this month as well. Your monthly training plan is outlined below.
Contact chris@portlandrunning.com with any and all questions.
Training Plan:
May 10–16
Monday - Easy + Core
Tuesday - Workout: 2mi continuous @ 10k Race Pace + 4x800 @ 5k Race Pace; 400m or :90 recovery between all reps
Wednesday - Easy + Core
Thursday - Workout: 8 x 2min on, 1min off.
Friday - Easy run
Saturday - Sasquatch 8k - 8am at Fairmount loop (3397 SW Fairmount Blvd., Portland)
Sunday - Long run @ PRC NW - 9am
May 17–23
Monday - Easy + Core
Tuesday - Workout: 5 x 5min efforts @ HM pace w/ :90 recovery
Wednesday - Easy run + Core
Thursday - Thirsty Thursday - 5:30pm @ PRC NW
Friday - Workout: 1xmile, 2xhill, 1200, 2xhill, 800, 2xhill, fast 400; recovery between reps is 400m or :90, recovery between hill sprints is the downhill. Hill length of 8–15 seconds.
Saturday - Easy run + Core
Sunday - Long run @ PRC NW - 9am
May 24-30
Monday - Easy + Core
Tuesday - Workout: 5x1200 @ 8k Pace w/ 600 recovery
Wednesday - Easy run
Thursday - Thirsty Thursday - 5:30pm @ PRC NW
Friday - 6mi tempo @ Marathon pace
Saturday - Easy Run
Sunday - Long run @ PRC NW - 9am
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
