Get to the start healthy & the finish happy

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 presented by OHSU Health 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.

Coaching Signup

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Duration:
First Day of Training*:
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* If a coaching program has already started, the coach will work with you as necessary to catch up.

Waiver

I, by typing my name above, clicking "Accept Waiver" below, and submitting this application, am aware that participating in the Portland Online Coaching Program is a potentially hazardous activity, and that I should not so participate unless physically able. I verify that I am medically fit to participate, and will have sufficiently trained for the event prior to participation. I agree to abide by the rules and decisions relating to participation, and assume all risks associated with participation in the event and any associated event or activities, including but not limited to, falls, injuries, contact with other participants, effects of the weather such as high heat and/or humidity, traffic, road conditions, all such risks being known and appreciated. THIS WAIVER AND RELEASE is made by the individual whose name is typed below in favor of Portland Marathon, Brooksee, LLC, and all of their officers, directors, employees, coaches, contractors, independent contractors, agents, sponsors, volunteers, promoters, administrators, successors and assigns (referred to collectively as “the Released Parties”). In consideration of participation in the Portland Online Coaching Program, and intending to be legally bound, I hereby assume all responsibility for and all risk of any damage or injury whether to property or person, including death, that may occur in connection with the Portland Online Coaching Program. I hereby release, waive, discharge, covenant not to sue, and agree to indemnify and hold harmless for any and all purposes the Released Parties from any and all liabilities, damages, claims, demands, or injuries, including death, that may be sustained by me resulting from or arising out of my participation in the training program, INCLUDING ANY SUCH DAMAGES, CLAIMS, DEMANDS, OR INJURIES, INCLUDING DEATH, CAUSED IN WHOLE OR IN PART BY THE NEGLIGENCE OR OTHER ACT OR OMISSION OF THE RELEASED PARTIES, OR BY A PRE-EXISTING DEFECT. I understand that this agreement to indemnify and hold harmless does not apply to injuries caused by intentional or grossly negligent conduct. I understand and agree that this Waiver and Release shall bind my heirs, assigns, successors, and personal representatives, including a spouse and members of my family, and shall be governed by the laws of the State of Utah. I understand and acknowledge that I may be waiving important legal rights by execution of this form, and acknowledge that I have had an opportunity to review this form with counsel of my choice. I have read this agreement carefully, understand it, and certify my agreement by typing my name above.

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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.

The Beginner Half Marathon training is intended primarily for runners who are relatively new to distance running or who have never attempted a half-marathon before. Some runners choose the Beginner level when they are returning from a long period of non-running or are recovering from injury.

The Intermediate Half Marathon training is intended for runners who are comfortable with the half marathon distance and perhaps even have run a marathon before. Compared to the Beginner level, the Intermediate level includes higher weekly mileage and longer long run distances but does not include the intensity of the Advanced level.

The Advanced Half Marathon training is intended for experienced runners who are comfortable training with a significant amount of mileage and intensity, and who are seeking a personal record at the half 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.

The Beginner Marathon training is intended primarily for first-time marathoners, although plenty of veteran marathoners have followed the Beginner level to prepare for a marathon after a long layoff from running or an injury that requires them to slowly get back into marathon fitness.

The Intermediate Marathon training is intended for runners who have completed at least one marathon. It is similar to the Beginner training, but includes higher weekly mileage and long run distances.

The Advanced Marathon training is intended for experienced marathoners who are comfortable training with a significant amount of mileage and intensity. The Advanced training is recommended for runners who want to attempt to run a personal record or Boston qualifying time.

Half Marathon Coaching Mileage

Introductory	3-12	16	24
	Long Run Mileage	Average Weekly Mileage	Highest Weekly Mileage
Beginner	4-12	25	32
Intermediate	6-13	28	36
Advanced	7-14	32	40

Marathon Coaching Mileage

Introductory	6-20	25	36
	Long Run Mileage	Average Weekly Mileage	Highest Weekly Mileage
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: