Portland Marathon Training

PURPOSE: This round of training targets the Portland Marathon on October 4^th, or another race in that time frame. We gradually increase the length of weekly long runs, preparing you for a safe and satisfying finish. This is the 24^th edition of the Eugene Running Company-sponsored Joe’s Team.

LOCATIONS: Most of our runs start and finish at the Eugene Running Company (116 Oakway Center, 541-344-6399). About 1½ miles of each run is on city streets. The remainder follows the scenic and safe riverside bike path with its marked distances. Some restrooms and water fountains are available there in winter, and all in spring.

COSTS: The fee for marathon training is $100 (payable at the store and due before your program begins). This fee covers coaching services. Other benefits of team membership are discounts (at the store) or donated goods and services (by sponsors and friends). You pay your own race entry fee. If you haven’t already entered, do so soon. This step is important, because early entry not only saves you money but also seals your commitment.

Enter at: portlandmarathon.org

The program includes the Coburg Half-Marathon. Enter at… runinthecountry.com

ADVISER: Joe Henderson planned this program and is on hand to advise you most weekends. Experienced runners on staff at the Running Company are also available to assist you. You can reach Joe anytime by e-mail (joesrunteam@gmail.com) or text (541-953-7179). Previews and results appear at joesmarathonteam.blogspot.com. You’re also invited to join the Facebook group, Joe’s Team Runners.

PREREQUISITES: We want no one to go too far, too soon. A recent run of at least six miles is highly recommended before entering this program. We also advise that you come into the program with no injury that might interfere with increasing your distances. If you already train beyond the scheduled distances for our early weeks, you can join the group training later.

GROUP RUNS: We focus on the long run, the most important one by far for a would-be marathoner. Runs increase by an average of one mile per week. The pace of the runs is meant to be relaxed, especially if you are running these distances for the first time. Walk breaks are an option to make the distances more manageable.

From mid-July onward, training alternates between a long run one Sunday and about half that length the next weekend. Your shorter Sunday runs can at a somewhat faster pace than the longer ones, for speed training – or the same pace at this shorter distance, for recovery.

You benefit the most from this program if you take all of these runs with the group (at the prescribed distances and no farther). However, we realize that conflicts come up. If you miss running with us, try to cover a similar distance on or near the same day it is scheduled here.

TRAINING PROGRAM

Runs begin at the Running Company, at 7:30 A.M. on most Sundays. A course preview is posted on our blog before each week’s run, and results appear there afterward. Bring your preferred drinks and other supplies for delivery during your runs. Half-marathoners will train with you, at the same distances, through the Coburg race in July.

Date – Distance

May 17^th – 5 miles at 8:00

May 24^th – 6 miles

(no run on May 31^st; Newport Marathon on Saturday)

June 7^th – 7 miles

June 14^th – 8 miles

June 20^th – 9 miles (on Saturday; Prost8K on Sunday)

June 28^th – 10 miles

July 5^th – 11 miles

July 12^th – 6 miles

July 19^th – 13.1 miles at Coburg Half, 7:00 start

July 26^th – 7 miles

August 2^nd – 15 miles

August 9^th – 8 miles

August 16^th – 17 miles

August 23^rd – 9 miles

August 30^th – 19 miles at Row River Trail

September 6^th – 10 miles

September 13^th – 21 miles

September 20^th – 10 miles (start at 8:00)

September 27^th – one hour (start at 8:00)

October 4^th – Portland Marathon at 7:00

OTHER RUNS: We urge you to run at least three days during the week. With distances increasing quickly here, you need to keep all other runs easy (even easier than they normally might be) to allow full recovery between long ones. The recommended length, in time, is 30 to 60 minutes – or a total of one to two hours for the week, not counting the Sunday run.