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"PRC Race Team Members — Happy Day After Pi Day!  Here is your training for March 15 through March 28. Looks like we have arrived gracefully at our first half marathon of the 2021 Grand Prix campaign. We also plan on starting up Thirsty Thursday and Sunday Long runs in April. So excited to start meeting up again! As always, the training principles, core routine, and link to the pacing website are at the bottom of this post.\nContact chris@portlandrunning.com with any and all questions.\n \n\n\n \n\nTraining Plan:\n \nMarch 15–21\nMonday - Easy + Core\nTuesday - Workout: 4x800, 4x400 w/ 200m recovery between all at Interval pace \nWednesday - Easy + Core\nThursday - Easy run + 200m Strides\nFriday - Pre-race shake-out\nSaturday - Equinox Half Marathon 8 AM Sauvie Island (Virginia Lake Parking Lot)\nSunday - Recovery run or day off\n\nMarch 22–28\nMonday - Easy + Core\nTuesday - Easy + 4 x strides\nWednesday - Workout: 8–12 x 400m @ Interval pace w/ 200m recovery\nThursday - Easy run + Core\nFriday - Easy Run + Strides\nSaturday - Long Run\nSunday - Recovery run or day off\n\n\n\n\n\n\n\n\nGeneral Training Principles\n\nCommit to the workouts, paces, and general outline, and you’ll see improvement.\nKeep your long run at about 20-25% of total mileage for the week.\nConsistency is key, but make sure you take recovery days and days off as needed.\nThe workouts are geared towards the Grand Prix races, so 5k–5mi for the first couple months.\nKeep things fun! This shouldn’t be a chore. Look forward to challenging yourself.\nMake sure you take care of the little things. Stretch, hydrate, and fuel your body with good food.\n\nCore Routine\n\n20 x pushups\nPlanks :30 front and both sides\n:60 of bicycle kicks\n\nShoulder bridge with leg extensions\n\nDead cockroaches :45\n\nTYI Superman :20 for each direction\n10 x one legged squats\n50 x Frog Abs\n\nHip Myrtl Routine\n\n\nSetting the Pace\nRefer 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.\n\n"
<https://portlandrunning.com/blogs/prc-race-team-blog/prc-race-team-training-no-5>