LONG TRAINING RUNS
WHY DO WE HAVE GROUP TRAINING RUNS?
· To offer a safe effective way to
train for the marathon
· To have runs in the volunteer spirit of the Portland
· 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
· 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
· 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
· 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
· Plan to arrive 10 to 15 minutes before the start of the
· 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
· 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
· 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.
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
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
Marathon Time Goal
Recent Race Pace
8K - 10K min/mile
(5 mi - 6.2mi)
Current Training Pace
5 -6 mile Run
6:00 - 6:15
6:45 - 7:00
6:20 - 6:30
7:15 - 7:30
6:40 - 6:50
7:30 - 7:45
9:00 - 9:30
9:30 - 9:40