Intermediate Half Marathon Training Schedule (scroll down for beginner program) |
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| If you are an experienced runner and want to improve your time this training schedule is for you. Mondays are for speedwork alternating repeats and tempo runs on the track. Do speed workouts at 5K race pace and Tempo runs slightly slower. Long weekend runs should be super-easy. RP=Race Pace. This means run the pace you want to run in the half marathon on the days marked with RP. EZ means run super easy and comfortable. RC=Race. If you can find a race that fits with your schedule, go for it. Otherwise run your miles on a marked course around your house or on the treadmill. Have fun!! I hope to see you at the Helvetia Half Marathon or the All Women's Hippie Chick Half Marathon. | |||||||
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
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WEEK 8 |
5x400 |
Rest |
3 miles - EZ |
3-5 miles - RP |
3 miles - EZ |
8 miles long |
Rest |
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WEEK 7 |
2x10 min tmp |
Rest |
3 miles - EZ |
3-5 miles - EZ |
3 miles - EZ |
5k - RC |
Rest |
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WEEK 6 |
6x400 |
Rest |
3 miles - EZ |
4 miles - RP |
3 miles - EZ |
9 miles long |
Rest |
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WEEK 5 |
2x10 min tmp |
Rest |
3 miles - EZ |
5 miles - RP |
3 miles - EZ |
10 miles long |
Rest |
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WEEK 4 |
7x400 |
Rest |
3 miles - EZ |
3 miles - EZ |
3 miles - EZ |
10k - RC |
Rest |
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WEEK 3 |
20 min tmp |
Rest |
3 miles - EZ |
5 miles - RP |
3 miles - EZ |
11 miles long |
Rest |
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WEEK 2 |
8x400 |
Rest |
3 miles - EZ |
3 miles - RP |
3 miles - EZ |
12 miles long |
Rest |
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WEEK 1 |
2x5 min tmp |
Rest |
3 miles - EZ |
3 miles - EZ |
3 miles - EZ |
Rest |
Half Marathon |
Beginners Half Marathon Training Schedule |
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| This program is simple and easy and incorporates cross-training (XT) into your schedule. Track=running to the track and increasing your speed moderately at the track. Track days are to be modified to the beginner. RP=Race pace. Run these marked days as close to the pace you want to run the half marathon. EZ=Easy. Run easy on these days. Have fun! I will look for you at the Helvetia Half Marathon or the Hippie Chick All Women's Half Marathon. | |||||||
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
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WEEK 8 |
Track |
Rest |
XT |
2 miles - EZ |
3 mile - RP |
8 miles long |
Rest |
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WEEK 7 |
Track |
Rest |
XT |
3 miles - EZ |
4 mile - RP |
5k - RC |
Rest |
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WEEK 6 |
Track |
Rest |
XT |
4 miles - EZ |
3 mile - RP |
9 miles long |
Rest |
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WEEK 5 |
Track |
Rest |
XT |
4.5 miles - EZ |
3 mile - RP |
10 miles long |
Rest |
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WEEK 4 |
Track |
Rest |
XT |
5 miles - EZ |
4 mile - RP |
10k - RC |
Rest |
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WEEK 3 |
Track |
Rest |
XT |
6 miles - RP |
4 mile - RP |
11 miles long |
Rest |
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WEEK 2 |
Track |
Rest |
XT |
4 miles - RP |
6 mile - RP |
12 miles long |
Rest |
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WEEK 1 |
Track |
Rest |
XT |
3 miles - EZ |
Rest |
Rest |
Half Marathon |
Helvetia Half Marathon, 5K & 10K - Course Maps

Helvetia Half, 5K & 10K Course Map w Clif Energy Zone
Helvetia Half Marathon Course Map
Driving Directions and parking maps
Driving directions to race start - Hillsboro Stadium - please arrive early and use Brookwood Parkway for easy entrance to Intel parking. Easy in/easy out.
Packet Pick Up:
No packet pick up at our Grand Avenue store!!
2 days of packet pick up at + packet pick up at the race:
Thursday, June 6, 2013 10-8pm - Portland Running Company, Scholls Ferry Rd., Beaverton, OR 97008
Friday, June 7, 2013 10-6 PM -Portland Running Company, Scholls Ferry Rd., Beaverton, OR 97008, 503-524-7570
Race Morning, Saturday, June 8, beginning at 6AM - Day of Race Fees apply cash or check only-shirt not guaranteed with day of race registration.
map/directions to both Portland Running Company locations are available at www.portlandrunningcompany.com
NOTE: RACE#'s change until all transfers have been made so please do not retrieve your RACE# until the week of packet pick up. You may pick up another person's race number as long as you have their RACE# and have told them you are picking up their number.
Transferring:
I REGISTERED ONLINE: If you registered online you may transfer from one Helvetia event to another by clicking on the "CHANGE CATEGORY" link on your email confirmation you received when you registered for the event. You can also go to your active.com account and follow the instructions. You will not be charged a fee to transfer events if you registered online until packet pick up. You will be charged additional fees if you are changing to a more expensive race. Refunds are not given if you change to a less expensive race. Online changes must be made by 5/25/13 or you will have to complete a transfer form and bring it to packet pick up or the race and pay the $15. transfer fee at that time. Transfer form can be printed below.
I REGISTERED BY MAIL OR INSTORE: If you mailed in your entry and want to transfer to a different event at Helvetia you can transfer between the Half Marathon and the 5K & 10K by
completing this form and mailing it in with transfer fee by 5/25/13. You may also bring to packet pick up or the race. Fees apply on all mail in transfers.
TRANSFER FORM:
Registration:
You may register at packet pick up Friday from 10-6pm at Portland Running Company. Cash or Check only. Before you come to register know that we are not giving out shirts to those that register at packet pickup or at the race until after the race at the Tshirt Swap table. Sizes and availbility limited at this time.
Day of race registration is available, day of race fees apply.
In-store at Portland Running Company - www.portlandrunningcompany for maps and directions
Please note we do not offer refunds for any reason and cannot defer entries.
FEES: Race Tshirt and Burger included
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Half Marathon: $69 thru 2/14/2013; $75 thru Monday, 6/3/2013. Day of race $85 (online reg closes June 3 @ 8pm. You may register at packet pick up for $75 cash or check only. Shirt not guaranteed-given at race.
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10K: $49 thru 2/14/2013; $55 thru 6/3/2013. day of race $65 (online reg closes June 3 @ 8pm. You may register at packet pick up for $55.) Cash or check only-shirt not guaranteed and given after the race. Kids 14 & under $35
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5K: $35 thru 2/14/2013; $40 thru 6/3/2013. Day of Race $50 Kids 14 and under $25
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Day of Race Registration and registration at packet pick up is CASH or CHECK only.
Team Discount: Invite your friends and save $4 on your entry, just register as a team, it's easy!
Set up a TEAM when you register for any of the three races and receive a $4 discount off of each entry. You need 10 people to receive TEAM STATUS. If you sign up for a team online you will be automatically discounted during registration. Next...invite your friends! If you are mailing an entry or signing up in-store please have all 10 forms together in one envelope. If you don't receive 10 members online by race close you will be charged the additional $4, nothing to lose so why not give it a try? Set your team up today during online registration and start inviting your friends to join today!!! Name your team or use your team captains name.
Registration Close Dates:
Online Registration closes Tuesday, June 4, 2013 - 8:00p
Instore Registration closes Tuesday, June 4, 2013 - 8:00p
NO REGISTRATON ON WEDNESDAY, JUNE 5, 2013 - we will be preparing packets for packet pick up.
You may register at packet pick up Thursday, & Friday for no additional charge. Cash or Check only at packet pick up. Race shirt is not guaranteed at this time and will have to be picked up at the race finish area - quantities and sizes will be limited at this time. Sign up early and guarantee your race shirt!
You may register at the race beginning at 6:00a. Day of race fees apply. Tshirt not guaranteed. Cash or check only.
Transferring:
I REGISTERED ONLINE: If you registered online you may transfer from one Helvetia event to another by clicking on the "CHANGE CATEGORY" link on your email confirmation you received when you registered for the event. You can also go to your active.com account and follow the instructions. You will not be charged a fee to transfer events if you registered online. You will be charged additional fees if you are changing to a more expensive race. Refunds are not given if you change to a less expensive race. Online changes must be made by 5/25/13 or you will have to complete a transfer form and bring it to packet pick up or the race and pay the $15. transfer fee at that time. Transfer form can be printed below.
I REGISTERED BY MAIL OR INSTORE: If you mailed in your entry and want to transfer to a different event at Helvetia you can transfer between the Half Marathon and the 5K & 10K by
completing this form and mailing it in with transfer fee by 5/25/13. You may also bring to packet pick up or the race. Fees apply on all mail in transfers.
TRANSFER FORM:
WE DO NOT OFFER REFUNDS OR TRANSFERS TO ANOTHER PERSON OR DEFERMENTS.
2013 Race Confirmations & Race Results.
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2013 RACE CONFIRMATIONS
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1/2 Marathon
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10K
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5K
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Click below to find your 2013 Helvetia Race results. Unofficial Results will be posted within 24 hours. If you have timing or scoring questions please email This email address is being protected from spambots. You need JavaScript enabled to view it.
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2013 RACE RESULTS
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1/2 Marathon
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10K
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5K
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Recovery Information from Clif Bar:
2012 Race Confirmations and Race Results:
Click below on race confirmations (choose the race your are entered into) to retrieve your RACE#. You will need your RACE# to pick up your packet.
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2012 RACE CONFIRMATIONS
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1/2 Marathon
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Widmer Brothers 10K
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2012 RACE RESULTS
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1/2 Marathon
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Widmer Brothers 10K
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2011 Race Confirmations and Race Results:
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2011 RACE CONFIRMATIONS
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Helvetia 1/2 Marathon
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Widmer Brothers 10K
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2011 RACE RESULTS
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Helvetia 1/2 Marathon
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Widmer Brothers 10K
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2010 Race Confirmations and Race Results:
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2010 RACE CONFIRMATIONS
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Helvetia 1/2 Marathon
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Widmer Drop Top 10K
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2010 RACE RESULTS
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Helvetia 1/2 Marathon
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Widmer Drop Top 10K
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2009 Race Results
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2009 RACE RESULTS
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Helvetia 1/2 Marathon
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Widmer Drop Top 10K
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Drop Top 10K
2007 Results
2006 Results
2005 Results
Helvetia Half Marathon
2007 Results
2006 Results
2005 Results
2004 Results
2003 Results
Please carpool!! Carpooling cuts down on waiting time & gas money but also helps keep our event GREEN!! Thank you thank you thank you!

Helvetia Half FAQ

Hydrate! Be sure to stay hydrated. Use Gleukos and water along the course. Call ahead to the waterstation volunteers if you would like water or Gleukos. Remember, Helvetia is a hilly course. This is good practice for the St. John's Bridge during the Portland Marathon. Slow down and walk if you need to. Please stay aware of any traffic passing in opposite lanes. The course is monitored by the Hillsboro Police, The Washington County Reserves, and many Course Volunteers. However, we still need to be safe! Stay to the right hand side of the road unless otherwise directed, and do not run more than two abreast.
Please obey traffic laws, watch traffic, and be courteous to our Helvetia neighbors. With this size of a race, there will be congestion for cars, especially near the turn-around where the course takes up both sides of the road. There will be patient residents needing access to their driveways, so please allow cars to get by when they can.
Racing tips from Nikki Rafie 
So, you've decided to come back and pay your yearly respect to the Helvetia hills,
or maybe it's your first time and want to earn your bragging rights for having done
this infamous 1/2 marathon. Well, either way you've made the right choice !
You've picked a greatly organized and well supported event with a scenic roller coaster course... One of my favorites !
First of all, given you're trained, a good race depends on showing up to the start line, well rested and properly fueled to perform. So, don’t over do it during the week and take a couple of rest days and the night before, eat a balanced meal with some good complex carbs. Be sure to hydrate… this is June in Oregon, it can get hot or it may be cool !?!?
This is a forgiving course but calls for smart tactical running. (see course map and elevation)
• The first 2 miles are flat and slightly downhill - Start off easy and comfortable, get warmed up and ready to tackle the hills. Remember there are 10k runners starting off at the same time. Don't get tempted to go out too fast and blow up later.
• Find a pack of runners close to your pace and enjoy the beautiful country side! Hills are a good place to make friends on the course …. Misery loves company :-)
• Miles 2-5 are pretty challenging, steady climb - Stay relaxed, give it a decent effort but don't push it.
• Keep the pace steady through the next 2 miles of ups and downs. Use the down hills for recovery but don't push the pace and burn out the quads - you'll need them later !
• Coming down the last major hill (mile 7), drop the shoulders, take a deep breath, loosen up, use the momentum to get in the groove for the next 6 miles of fast rollers and flat stretches.
• Ready for part II ?!? Here is what you've been saving it for you. Time to catch some of those early speedsters….
• These rollers are actually pretty decent, so use them well. Give it a solid push up the hills and go with the flow, nice and strong on the down side.
• Be ware and expect the short stretch of gravel…Yup, there is that coming up to mile 10--If you wear racing flats, you'll feel it here.
• After that there is a flat stretch, pick up the pace!! Then a right turn which brings you to the last short hill of the race…over the freeway, and then a quarter mile of slight incline before mile 12, just so you don't forget --- use this to focus and give it a push in that final flat and fast mile.
• Let's go for it, all the way to that oh-so-cool Stadium Finish!
• And yes, as I always say, got to look good at the end no matter how ugly it got out there --- smile!
• You'll be greeted by Paula's cheerful finish line crew… So be sure to thank them for being there with all your well deserved goodies :)
• Good Luck, have fun and kick butt!!!! ![]()



