PORTLAND MARATHON CLINIC
FREE TRAINING RUNS

WHY DO WE HAVE FREE TRAINING RUNS?

· To offer a safe effective way to train for the marathon
· To have runs in the volunteer spirit of the Portland marathon
· To offer a variety of running locations every other weekend so that you can enjoy the entire metropolitan area.

WHY RUN WITH A GROUP?

· To keep on the right pace, with an even effort.
· To run with someone who knows the route.
· To gain and maintain motivation.
· To enjoy the company, conversation, and shared fun with new friends.
· To learn from more experienced runners.
· To meet new running partners of the same goals and abilities

WHY STAY IN GROUPS?

· It's safer to run with a group.
· Groups can more easily follow the course route.
· Groups help each other train at the appropriate pace.

WHY RUN THE RIGHT GOAL PACE GROUP?

· Based on physiologic principle of correct adaptation for marathon running, the correct training speed keeps you healthy physically, and mentally.
· Training faster doesn't make you faster, it makes you injured, burned out and unable to complete the marathon.

SAFETY RULES TO FOLLOW

· Run on the sidewalks or bike path whenever available.
· Obey all traffic lights.
· Run facing traffic whenever possible.
· No baby joggers, dogs or headphones please.
· Keep right on paths or sidewalks leaving room for oncoming pedestrians.
· Stay with your group, or notify your group leader or other runners if you leave your group.
· Stay behind your group leader.
· If you become sick or injured during the run, stop at an aid station and get a ride back

WHAT TO DO BEFORE AND DURING A GROUP TRAINING RUN
· Plan to arrive 10 to 15 minutes before the start of the run.
· Look for the run director prior to the start time.
· Sign the waiver, and check out the volunteer sign up sheets, and sign up to be a volunteer.
· Determine your pace group from the charts available at the run, or from this site.
· Listen: In a group setting the director will announce the pace groups, and the route.
· Join the appropriate group, and stay with the group you have selected. If you need to drop back, tell the group leader or other group members, and wait at the next aid station for the next group.
· If you are injured or not feeling well, rides are always available with aid station volunteers.
· When the run is finished, thank your VOLUNTEER group leader, and rejoice in your accomplishment.

WHAT TO EXPECT

ROAD RUNS
· Aid stations will be available once the distance reaches 10 miles if you volunteer. The marathon provides all of the aid station supplies unless you want to bring special treats.
· Parking may be difficult at some of the runs, carpool if possible. Plan to arrive early enough to find a parking spot within several blocks.
· Consider the walk to and from your parking spot as good warm up and cool down.

TRAIL RUNS
· The trail can improve your endurance and be fun although challenging.
· Do not expect to run the same pace as you can on the road. Let the trail conditions dictate the pace while giving you extra strength and endurance. Our post race questionnaires from the clinic have shown that those who trained on the trail finished much closer to their marathon goal times.
· If it has been raining, the trail will be muddy. Do not wear your oldest worn out pair of shoes or shoes with slick soles. Invest in a pair of trail shoes for better traction.
· If you are running the shorter distance, we have a 2 mile trail shortcut that is a little over 1/4 mile from the start. Plan to park beyond the start closer to your finish and walk to the start.
· The route is mainly on Wildwood Trail which is marked by trail markers every 1/4 mile. There is a blue diamond on the side of a tree with the distance facing the trail. We start and finish using Birch Trail which is just beyond the 7 1/2 mile mark on Wildwood.. Stay with your group if unfamiliar with the trail.
· Aid stations will be available once the distance reaches 10 miles if you volunteer. The marathon provides all of the aid station supplies unless you want to bring special treats. Due to inaccessibility, trail aid stations are 4 -5 miles apart. If you need water more frequently carry your own water bottle

HOW TO VOLUNTEER FOR AN AID STATION
· Sign up on the colored sheet, marked AID STATION VOLUNTEER, at the group runs, write down both your email address and phone number. Or e-mail the clinic address to sign up.
· You will be notified by e mail or phone Monday or Tuesday, before the weekend group run, with confirmation, and instructions.
· Be responsible for the attending the run you have volunteered for. If you are unable to attend, it is your responsibility to find a replacement, and notify the clinic of the change. If you do not honor your commitment, there will be no aid station that day.


CHOOSING THE RIGHT GOAL PACE GROUP

Runners are grouped by marathon goal pace. Use a recent race pace or training pace to choose your proper training group.

Marathon Time Goal
Pace Group
(hrs:min)
Recent Race Pace
8K - 10K min/mile
(5 mi - 6.2mi)
Current Training Pace
5 -6 mile Run
min/mile
 < 2:50  <5:45  <6:30
 3:00  6:00 - 6:15  6:45 - 7:00
 3:10  6:20 - 6:30  7:15 - 7:30
 3:20  6:40 - 6:50  7:30 - 7:45
 3:30  7:00 -7:10  8:00 -8:15
 3:40  7:20-7:30  8:15 -8:30
 3:50  7:40 -7:50  8:45-9:00
 4:00  8:00 -8:10  9:00 - 9:30
 4:10  8:20 -8:30  9:30 -10:00
 4:20  8:40 -8:50  10:00 -10:30
 4:30  9:00 -9:10  10:30- 11:30
 4:45  9:30 - 9:40  11:30 -12:30
 >5:00  >10:00  >13:00