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Race Team Training No. 7

Race Team Training No. 7

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 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

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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

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