Weekly Schedule

Full Marathon Training Schedule - Week 9
Color Group Start
Time
Sat
May 18
Sun
May 19
Mon
May 20
Tue
May 21
Wed
May 22
Thu
May 23
Fri
May 24
Start
Time
Sat
May 25
Note: Monday through Friday run is expressed in minutes.
Green SE 8 am 10 MILES OFF 45/e 55/hill OFF 40/tempo OFF B 7:45 am 12 MILES
Yellow SE 8 am 9 MILES OFF 40/e 50/hill OFF 35/tempo OFF B 7:45 am 11 MILES
Red SE 8 am 9 MILES OFF 40/e 45/hill OFF 35/tempo OFF B 7:45 am 11 MILES
Purple SE 8 am 9 MILES OFF 35/e 45/hill OFF 30/tempo OFF B 7 am 11 MILES
Half Marathon Training Schedule - Week 9
Color Group Start
Time
Sat
May 18
Sun
May 19
Mon
May 20
Tue
May 21
Wed
May 22
Thu
May 23
Fri
May 24
Start
Time
Sat
May 25
Note: Monday through Friday run is expressed in minutes.
Green SE 8 am 10 miles OFF 45/e 55/hill OFF 40/tempo OFF B 7:45 am 12 miles
Yellow SE 8 am 9 miles OFF 40/e 50/hill OFF 35/tempo OFF B 7:45 am 11 miles
Red SE 8 am 9 miles OFF 40/e 45/hill OFF 35/tempo OFF B 7:45 am 11 miles
Purple SE 8 am 9 miles OFF 35/e 45/hill OFF 30/tempo OFF B 7 am 11 miles

Color Group Training Pace:

Green
Yellow
Red
Purple

Our Full Schedule is now available! It is password protected for members only.

We are rotating between the PRC Portland and Beaverton location for our 2019 Training Program

*Kickoff is March 23rd, 8am at PRC SE Location.

Glossary

Green Group: member has completed more than 5 marathons

Yellow Group: member has completed 3-5 marathons

Red Group: member has completed 0-2 marathons

Purple Group: members are walkers and first time marathon

SE: PRC Grand Location- 800 SE Grand Ave

B: PRC Beaverton Location- 10029 SW Nimbus Ave

Speed Work
"8x30-30" means "30 seconds fast, 30 seconds slow, eight times in a row."

After a thorough warm-up, run for 30 seconds at about 90-95% intensity, then do a 30-second recovery jog. Make sure that you don't slow down during the workout, so you are running your last 30 seconds about as fast or even a little faster than your first 30 seconds. Run on a soft surface if you can, rather than on concrete or asphalt. When you are done, jog or walk slowly for a while to cool-down. Both the number of repeats, and the duration of the fast and slow intervals, will change from week to week.

Tempo
After a warm up for about 5 - 10 minutes, maintain a pace about 10 to 15 seconds per mile slower than 10-K race pace. The last 5 to 10 minutes should be a cool down period. Another way to gauge the pace of tempo runs: a pace about midway between short-interval training speed and your easy running pace.

Easy (e)
A slow run done at a conversational pace.

Hillwork
Hills prepare the muscles for faster running without going anaerobic. Hill training will enable you to run better on all types of terrain. Find a hill with a moderate grade, about 10-15%. Run at about 85% effort and jog slowly down to recover. Start with about 4 hills and increase by 1 a week until you can run 8-12 hills.