The Official Online Coaching Program
Whether you are training to run your first marathon or half-marathon, or you are seeking a PR or Boston Qualifying time, the Portland Marathon Official Online Coaching Program offers detailed and personalized coaching from our experienced and successful coach, Paul Carmona. Using his own coaching methods that have proven successful for runners of all levels for more than 15 years, Coach Paul will help you reach your goal using a 16-week marathon or half-marathon plan or a shortened "Introductory" plans for first-timers.
Why The Portland Online Coaching Program?
First, the RunPortland Online Coaching Program is a coached program. It is easy to find a generic plan in a book, magazine, or website that basically says "do this." By contrast, a coached program offers more: you will be coached by an experienced marathon and half-marathon coach who will work directly with you throughout the program, who will explain the purpose of every workout, and who will follow your progress throughout your training cycle.
Second, the Portland Online Coaching Program will invite your feedback as you train, measuring your progress and helping you work through challenges. You can ask questions and get answers or advice about your race goals, your race strategy, race nutrition, training and racing gear, how to avoid or deal with injuries while training, and your overall training experience. A "training plan" from a website can't do that. Coach Paul can and will do that.
Finally, our Coach has trained hundreds of runners across the United States for dozens of races -- from first-time half-marathoners to Boston Marathon qualifiers -- for more than 15 years, and is familiar with the right amount of training, proper pace strategy, and appropriate race planning that will help you succeed in your marathon or half-marathon.
What do I get from the Portland Online Coaching Program?
When you register our RunPortland Online Coaching, you will be asked to complete a Runner Profile. Your profile will go directly to Coach Paul, who will use that information to evaluate your progress throughout training. Before your training begins, Coach Paul will contact you to make an introduction, to provide contact information for you to reach him, and to provide any additional instructions for your training preparation.
Your training plan will be available on the Portland Online Coaching Program log-in page. You will receive a complete training schedule that will include your daily workouts and weekly targets. The page will also include detailed instructional videos and resources about how to complete certain workouts.
Coach Paul will send weekly emails to you with instructions for the following week's workouts. These emails will remind you about the objectives of your specific training cycle, will explain the overall goals for each of your workouts, and will include tips on how to translate key concepts into successful preparation for your race.
What type of workouts does the training include?
Your typical weekly schedule will consist of:Saturday | Long Run |
---|---|
Sunday | Recovery or Rest Run |
Monday | Easy Run or Speed/Hill Work |
Tuesday | Easy Run |
Wednesday | Rest |
Thursday | Tempo/Pace Run or Easy Run |
Friday | Rest |
If your personal schedule does not allow for workouts on any of the scheduled days, your coach will work with you to adjust your training plan to fit your own schedule.
What level should I choose - Introductory, Beginner, Intermediate, or Advanced?
Half Marathon
The Introductory Half Marathon training is designed for runners who are attempting their first half-marathon, or are generally unfamiliar with a structured training program. The 12-week plan is intentionally developed with fewer weeks of training, less intensity and overall distance, and a more gradual approach to preparing for the half-marathon distance.Marathon
The Introductory Marathon training is designed for runners who are attempting their first marathon, or are generally unfamiliar with a structured training program. The 16-week plan is intentionally developed with fewer weeks of training, less intensity and overall distance, and a more gradual approach to preparing for the marathon distance.Half Marathon Coaching Mileage
Long Run Mileage | Average Weekly Mileage | Highest Weekly Mileage | |
Introductory | 3-12 | 16 | 24 |
---|---|---|---|
Beginner | 4-12 | 25 | 32 |
Intermediate | 6-13 | 28 | 36 |
Advanced | 7-14 | 32 | 40 |
Marathon Coaching Mileage
Long Run Mileage | Average Weekly Mileage | Highest Weekly Mileage | |
Introductory | 6-20 | 25 | 36 |
---|---|---|---|
Beginner | 7-20 | 32 | 45 |
Intermediate | 8-21 | 37 | 48 |
Advanced | 10-22 | 43 | 56 |
Can I switch between Introductory, Beginner, Intermediate, or Advanced training once the programs are underway?
Yes, but switching from Introductory, Beginner or Intermediate training to Advanced training is not recommended. The demands and intensity of the Advanced training are high, and rely heavily on the ability to sustain demanding levels of mileage and intensity over the total training period. Switching from Advanced to Beginner or Intermediate training, or from any level to Introductory training, should not be a problem at any point in the program. It is a step down in intensity and overall mileage.
Contact Us
If you have any questions, comments, concerns, ideas, suggestions, etc., feel free to contact us using the form below: