This next short block of training takes us to the Helvetia Half Marathon, our June Grand Prix race. PRC Group Runs have resumed on Thursday and Sunday at the Raleigh Street store, so we're incorporating those into our weekly schedule. All are welcome at those runs.
Training Plan:
May 31–June 6
Monday - Easy + Core
Tuesday - 2 mi, 1 mi, 2 mi, 1 mi w/ 2min recovery @ Half Marathon Pace
Wednesday - Easy run
Thursday - Thirsty Thursday - 5:30 PM @ PRC NW
Friday - 4 X 7 mins. tempo w/ 1 min recovery @ Marathon pace
Saturday - Easy Run
Sunday - Long run @ PRC NW - 9 AM
June 7–13
Monday - Easy + Core
Tuesday - Workout: 2k @ HM pace, 1600 @ 8k pace, 800 @ 5k pace, fast 400 w/ 200m recovery throughout
Wednesday - Easy run
Thursday - Thirsty Thursday - 5:30 PM @ PRC NW
Friday - Easy run + 4–6 X strides (30 secs to 1 minute each)
Saturday - Pre-race Short 'n' Easy Run
Sunday - Helvetia Half Marathon
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
