{"id":3516,"date":"2019-07-23T13:34:24","date_gmt":"2019-07-23T18:34:24","guid":{"rendered":"http:\/\/www.new.usafit.com\/portlandfit\/?page_id=3516"},"modified":"2021-10-19T18:01:29","modified_gmt":"2021-10-19T23:01:29","slug":"portland-fit-training-schedule","status":"publish","type":"page","link":"https:\/\/www.usafit.com\/portlandfit\/portland-fit-training-schedule\/","title":{"rendered":"Portland Fit Training Schedule"},"content":{"rendered":"[vc_row][vc_column][vc_custom_heading text=\"Full Schedule available now!\" font_container=\"tag:h2|font_size:46px|text_align:center|color:%23105677|line_height:2\" use_theme_fonts=\"yes\"][vc_column_text]\n<p style=\"text-align: center;\"><strong>This week's route: https:\/\/ridewithgps.com\/routes\/36571038<\/strong><\/p>\n<h2><a href=\"http:\/\/www.usafit.com\/portlandfit\/wp-content\/uploads\/2021\/10\/PdxFit21-half.xlsx\" target=\"_blank\" rel=\"noopener\">Half marathon<\/a>:<\/h2>\n<p><strong>Target race is our Holiday Half on Dec 18th<\/strong><\/p>\n\t\t\r\n\t<iframe id=\"s_pdf_frame\" src=\"\/\/docs.google.com\/gview?embedded=true&url=http:\/\/www.usafit.com\/portlandfit\/wp-content\/uploads\/2021\/10\/PdxFit21-Half.pdf\" style=\"float:left; padding:10px;width:100%; height:600px;\" frameborder=\"0\"><\/iframe>\n<h2 style=\"text-align: left;\"><a href=\"http:\/\/www.usafit.com\/portlandfit\/wp-content\/uploads\/2021\/10\/PdxFit21-full.xlsx\" target=\"_blank\" rel=\"noopener\">Full Marathon<\/a>:<\/h2>\n<p><strong>Target races are the Bend and Vernonia Marathon on April 10th<\/strong><\/p>\n\t\t\r\n\t<iframe id=\"s_pdf_frame\" src=\"\/\/docs.google.com\/gview?embedded=true&url=http:\/\/www.usafit.com\/portlandfit\/wp-content\/uploads\/2021\/10\/PdxFit21-Full.pdf\" style=\"float:left; padding:10px;width:100%; height:600px;\" frameborder=\"0\"><\/iframe>\n<p><strong>We also divided the weekly workouts into our 4 color groups-<\/strong><\/p>\n<p><a href=\"https:\/\/calendar.google.com\/calendar\/ical\/gjt7s2kf5cd7463bab5g3ag68k%40group.calendar.google.com\/private-88361765267698c79f8d0bb4f8d96403\/basic.ics\">Purple<\/a>: Walkers; Walk-Run; New Runners, who prefer to do TIME-based training (No GPS needed). Purple workouts are measured in TIME, not distance. All you need is a watch (preferably with a lap\/timer function). This schedule has the lightest workload, so it\u2019s a good option if you are coming back from an injury or extended time off also.<\/p>\n<p><a href=\"https:\/\/calendar.google.com\/calendar\/ical\/hnkb5nlou9rmhavbkmp00lnqpg%40group.calendar.google.com\/private-7d58e00b306b0be8819d8cb9521ce30f\/basic.ics\">Red<\/a>: Novice Runners (have run fewer than 2 (half-)marathons). Also appropriate for Intermediate or Experienced Runners returning from time off or injury. Later in the season, track workouts are distance-based, and are best done on a track or flat surface with a GPS watch.<\/p>\n<p><a href=\"https:\/\/calendar.google.com\/calendar\/ical\/o49tdfdk98q6fqsrdfu07824qg%40group.calendar.google.com\/private-6eddb77724e0fc347fcd93c50c484de0\/basic.ics\">Yellow<\/a>: Intermediate Runners (have run 2-5 marathons before), with no recent injuries. The weekday runs are longer than Red, but shorter than Green. Track workouts are distance-based.<\/p>\n<p><a href=\"https:\/\/calendar.google.com\/calendar\/ical\/k0ffjds8i30aq3h3k5m353v3es%40group.calendar.google.com\/private-64e429445616cbfe44c35efb0119b9d3\/basic.ics\">Green<\/a>: Experienced Runners (5+ previous marathons), no recent injuries, and currently running at least 4 days a week. Saturday and weekday runs are longer than Yellow's. Track workouts are distance-based.[\/vc_column_text][vc_column_text]<strong>Weekly workout Glossary<\/strong><\/p>\n<p>Monday through Friday run is expressed in minutes.<\/p>\n<p><em>Speed Work:<\/em> \"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.<\/p>\n<p><em>Tempo:<\/em> 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.<\/p>\n<p><em>Easy (e):\u00a0<\/em>A slow run done at a conversational pace.<\/p>\n<p><em>Hillwork:<\/em> 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.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=\"64px\"][vc_btn title=\"CONTACT US\" style=\"classic\" shape=\"square\" color=\"black\" align=\"center\" link=\"url:http%3A%2F%2Fwww.usafit.com%2Fportlandfit%2Fportland-fit-contact-us%2F|title:USA%20Fit%20Contact%20Us|target:%20_blank|\"][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"<p>[vc_row][vc_column][vc_custom_heading text=\"Full Schedule available now!\" font_container=\"tag:h2|font_size:46px|text_align:center|color:%23105677|line_height:2\" use_theme_fonts=\"yes\"][vc_column_text] This week's route: https:\/\/ridewithgps.com\/routes\/36571038 Half marathon: Target race is our Holiday Half on Dec 18th Full Marathon: Target races are the Bend and Vernonia Marathon on April 10th We also divided the weekly workouts into our 4 color groups- Purple: Walkers; Walk-Run; New Runners, who prefer to do TIME-based training (No GPS needed).&nbsp;<a href=\"https:\/\/www.usafit.com\/portlandfit\/portland-fit-training-schedule\/\" class=\"read-more\">Continue Reading<\/a><\/p>\n","protected":false},"author":10,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-fullwidth.php","meta":{"spay_email":""},"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/PcWZPs-UI","_links":{"self":[{"href":"https:\/\/www.usafit.com\/portlandfit\/wp-json\/wp\/v2\/pages\/3516"}],"collection":[{"href":"https:\/\/www.usafit.com\/portlandfit\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.usafit.com\/portlandfit\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.usafit.com\/portlandfit\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.usafit.com\/portlandfit\/wp-json\/wp\/v2\/comments?post=3516"}],"version-history":[{"count":72,"href":"https:\/\/www.usafit.com\/portlandfit\/wp-json\/wp\/v2\/pages\/3516\/revisions"}],"predecessor-version":[{"id":4081,"href":"https:\/\/www.usafit.com\/portlandfit\/wp-json\/wp\/v2\/pages\/3516\/revisions\/4081"}],"wp:attachment":[{"href":"https:\/\/www.usafit.com\/portlandfit\/wp-json\/wp\/v2\/media?parent=3516"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}