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Honolulu Marathon Training
Honolulu Marathon 2023
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⁠
Target Distance Accumulated Distance
⁠
1094.16
⁠
130.84
⁠
Days Left
⁠
845 days ago
⁠
Daily Calendar
Search
Training Block
Weeks to Go
Date
Day of Week
Complete
Workout Type
Regimen
Target Miles
Miles
Pace
Total Time
Notes
Total Weekly Volume
Endurance
42
17
8/7/2023
Monday
Rest or Cross-training
0
10.06
​
​
​
​
8/8/2023
Tuesday
Lactate Threshold 9 Miles with 4mile @ 15k to half marathon pace
9
6.73
​
​
​
​
8/9/2023
Wednesday
Medium Long Run 11 miles
11
0
​
​
​
​
8/10/2023
Thursday
Recovery 5 miles
5
​
​
​
​
​
8/11/2023
Friday
General Aerobic 9mile
9
​
​
​
​
​
8/12/2023
Saturday
Recovery 5 miles
5
​
​
​
​
​
8/13/2023
Sunday
Medium Long Run 15 miles
15
​
​
​
​
​
16
8/14/2023
Monday
Rest or Cross-training
0
​
​
​
​
​
8/15/2023
Tuesday
General Aerobic & speed 8mile with 10 x100m strides
8
​
​
​
​
​
8/16/2023
Wednesday
Medium Long Run 12 miles
12
​
​
​
​
​
8/17/2023
Thursday
Recovery 5 miles
5
​
​
​
​
​
8/18/2023
Friday
General Aerobic 9 mile
9
​
​
​
​
​
8/19/2023
Saturday
Recovery 5 miles
5
​
​
​
​
​
8/20/2023
Sunday
Marathon pace run 16miles with 8miles @ marathon pace
16
​
​
​
​
​
15
8/21/2023
Monday
Rest or Cross-training
0
0
​
​
​
​
8/22/2023
Tuesday
Medium Long Run 11miles
11
9.3
​
​
​
​
8/23/2023
Wednesday
Medium Long Run 13 miles
13
13.1
​
​
​
​
8/24/2023
Thursday
Recovery 5 miles
5
5
​
​
​
​
8/25/2023
Friday
Lactate Threshold 9 Miles w/ 4mile @ 15k to half marathon pace
9
9.15
​
​
​
​
8/26/2023
Saturday
Recovery 5 mile
5
5
​
​
​
​
8/27/2023
Sunday
Medium Long Run 15 miles
15
10
​
​
​
​
14
8/28/2023
Monday
Rest or Cross-training
0
12
​
​
​
​
8/29/2023
Tuesday
General Aerobic & speed 9 mile with 10 x100m strides
9
8
​
​
​
​
8/30/2023
Wednesday
Medium Long Run 14 mile
14
2
​
​
​
​
8/31/2023
Thursday
Recovery 5 miles
5
6
​
​
​
​
9/1/2023
Friday
Medium Long Run 11m
11
2
​
​
​
​
9/2/2023
Saturday
Recovery 5 miles
5
27.5
​
​
​
​
9/3/2023
Sunday
Long Run 18miles
18
5
​
​
​
​
13
9/4/2023
Monday
Rest or Cross-training
0
​
​
​
​
​
9/5/2023
Tuesday
Lactate Threshold 9 Miles w/ 5mile @ 15k to half marathon pace
9
​
​
​
​
​
9/6/2023
Wednesday
Medium Long Run 14mile
14
​
​
​
​
​
9/7/2023
Thursday
Recovery 5 miles
5
​
​
​
​
​
9/8/2023
Friday
Medium Long Run 12m
12
​
​
​
​
​
9/9/2023
Saturday
Recovery 5 mile
5
​
​
​
​
​
9/10/2023
Sunday
Marathon pace run 18miles with 10 miles @ marathon pace
18
​
​
​
​
​
12
9/11/2023
Monday
Rest or Cross-training
0
​
​
​
​
​
9/12/2023
Tuesday
General Aerobic & speed 8 mile with 10 x100m strides
8
​
​
​
​
​
9/13/2023
Wednesday
Medium Long Run 12mile
12
​
​
​
​
​
9/14/2023
Thursday
Recovery 5 miles
5
​
​
​
​
​
9/15/2023
Friday
Medium Long Run 10m
10
​
​
​
​
​
9/16/2023
Saturday
Recovery 5 mile
5
​
​
​
​
​
9/17/2023
Sunday
Medium Long Run 15 miles
15
​
​
​
​
​
Lactate Threshold & Endurance
35
11
9/18/2023
Monday
Rest or Cross-training
0
​
​
​
​
​
9/19/2023
Tuesday
Lactate Threshold 10 Miles with 5 mile @ 15k to half marathon pace
10
​
​
​
​
​
9/20/2023
Wednesday
Medium Long Run 14mile
14
​
​
​
​
​
9/21/2023
Thursday
Recovery 5 miles
5
​
​
​
​
​
9/22/2023
Friday
Medium Long Run 11m
11
​
​
​
​
​
9/23/2023
Saturday
General Aerobic & speed 7 mile with 10 x100m strides
7
​
​
​
​
​
9/24/2023
Sunday
Long Run 21 miles
21
​
​
​
​
​
10
9/25/2023
Monday
Rest or Cross-training
0
​
​
​
​
​
9/26/2023
Tuesday
Recovery 6mile AM/ 4 mile PM
10
​
​
​
Double
​
9/27/2023
Wednesday
Medium Long Run 14 miles
14
​
​
​
​
​
9/28/2023
Thursday
Recovery 5 miles
5
​
​
​
​
​
9/29/2023
Friday
Lactate Threshold 11 Miles with 6 mile @ 15k to half marathon pace
11
​
​
​
​
​
9/30/2023
Saturday
Recovery 6 miles
6
​
​
​
​
​
10/1/2023
Sunday
Long Run 20 miles
20
​
​
​
​
​
9
10/2/2023
Monday
Rest or Cross-training
0
​
​
​
​
​
10/3/2023
Tuesday
Recovery 6mile AM/ 4 mile PM
10
​
​
​
Double
​
10/4/2023
Wednesday
Medium Long Run 15 miles
15
​
​
​
​
​
10/5/2023
Thursday
Recovery 6 miles
6
​
​
​
​
​
10/6/2023
Friday
Medium Long Run 13 miles
13
​
​
​
​
​
10/7/2023
Saturday
Recovery & Speed 7miles with 6 x100m strides
7
​
​
​
​
​
10/8/2023
Sunday
Marathon pace run 16miles with 12 miles @ marathon pace
16
​
​
​
​
​
8
10/9/2023
Monday
Rest or Cross-training
0
​
​
​
​
​
10/10/2023
Tuesday
General Aerobic 9mile
9
​
​
​
​
​
10/11/2023
Wednesday
Vo2 Max 9 mile with 6 x800m @5k race pace jog 90% interval time between
9
​
​
​
​
​
10/12/2023
Thursday
Recovery 6 miles
6
​
​
​
​
​
10/13/2023
Friday
Medium Long Run 11 miles
11
​
​
​
​
​
10/14/2023
Saturday
General Aerobic & speed 8 mile with 10 x100m strides
8
​
​
​
​
​
10/15/2023
Sunday
Medium Long Run 15 miles
15
​
​
​
​
​
7
10/16/2023
Monday
Rest or Cross-training
0
​
​
​
​
​
10/17/2023
Tuesday
Recovery 6mile AM/ 4 mile PM
10
​
​
​
Double
​
10/18/2023
Wednesday
Medium Long Run 15 miles
15
​
​
​
​
​
10/19/2023
Thursday
Recovery 6 miles
6
​
​
​
​
​
10/20/2023
Friday
Lactate Threshold 12 Miles with 7 mile @ 15k to half marathon pace
12
​
​
​
​
​
10/21/2023
Saturday
Recovery 5mile
5
​
​
​
​
​
10/22/2023
Sunday
Long Run 22 miles
22
​
​
​
​
​
Race Preperation
28
6
10/23/2023
Monday
Rest or Cross-training
0
​
​
​
​
​
10/24/2023
Tuesday
Vo2 Max 9 mile with 5 x600m @5k race pace jog 90% interval time between
9
​
​
​
​
​
10/25/2023
Wednesday
Medium Long Run 14 miles
14
​
​
​
​
​
10/26/2023
Thursday
Recovery & Speed 6 miles with 6 x100m strides AM / 4 mile PM
10
​
​
​
Double
​
10/27/2023
Friday
Recovery 5 miles
5
​
​
​
​
​
10/28/2023
Saturday
8k - 15k Tune Up race
9.32
​
​
​
​
​
10/29/2023
Sunday
Long Run 18 miles
18
​
​
​
​
​
5
10/30/2023
Monday
Rest or Cross-training
0
​
​
​
​
​
10/31/2023
Tuesday
Vo2 Max 10 mile with 6 x1000m @5k race pace jog 90% interval time between
10
​
​
​
​
​
11/1/2023
Wednesday
Medium Long Run 15 miles
15
​
​
​
​
​
11/2/2023
Thursday
Recovery 6mile AM/ 4 mile PM
10
​
​
​
Double
​
11/3/2023
Friday
Medium Long Run 12 miles
12
​
​
​
​
​
11/4/2023
Saturday
Recovery 5 miles
5
​
​
​
​
​
11/5/2023
Sunday
Marathon pace run 18miles with 14 miles @ marathon pace
18
​
​
​
​
​
4
11/6/2023
Monday
Rest or Cross-training
0
​
​
​
​
​
11/7/2023
Tuesday
Vo2 Max 9 mile with 5 x600m @5k race pace jog 90% interval time between
9
​
​
​
​
​
11/8/2023
Wednesday
Medium Long Run 14 miles
14
​
​
​
​
​
11/9/2023
Thursday
Recovery & Speed 6 miles with 6 x100m strides
6
​
​
​
​
​
11/10/2023
Friday
Recovery 5 miles
5
​
​
​
​
​
11/11/2023
Saturday
8k - 15k Tune Up race
9.32
​
​
​
​
​
11/12/2023
Sunday
Long Run 17 miles
17
​
​
​
​
​
3
11/13/2023
Monday
Rest or Cross-training
0
​
​
​
​
​
11/14/2023
Tuesday
Recovery 6mile AM/ 4 mile PM
10
​
​
​
Double
​
11/15/2023
Wednesday
Vo2 Max 11 mile with 5 x1,200m @5k race pace jog 90% interval time between
11
​
​
​
​
​
11/16/2023
Thursday
Medium Long Run 14 miles
14
​
​
​
​
​
11/17/2023
Friday
General Aerobic & speed 8 mile with 8 x100m strides
8
​
​
​
​
​
11/18/2023
Saturday
Recovery 5 miles
5
​
​
​
​
​
11/19/2023
Sunday
Long Run 20 miles
20
​
​
​
​
​
Taper and Race
21
2
11/20/2023
Monday
Rest or Cross-training
0
​
​
​
​
​
11/21/2023
Tuesday
Recovery & Speed 7 miles with 8 x100m strides
7
​
​
​
​
​
11/22/2023
Wednesday
Medium Long Run 12 miles
12
​
​
​
​
​
11/23/2023
Thursday
Recovery & Speed 5 miles with 6 x100m strides
5
​
​
​
​
​
11/24/2023
Friday
Recovery 5 miles
5
​
​
​
​
​
11/25/2023
Saturday
8k-15k tune up race
9.32
​
​
​
​
​
11/26/2023
Sunday
Long Run 17 miles
17
​
​
​
​
​
1
11/27/2023
Monday
Rest
0
​
​
​
​
​
11/28/2023
Tuesday
General Aerobic & speed 7 mile with 8 x100m strides
7
​
​
​
​
​
11/29/2023
Wednesday
Recovery 4 mile
4
​
​
​
​
​
11/30/2023
Thursday
Vo2 Max 8 mile with 3 x 1,600m @5k race pace jog 90% interval time between
8
​
​
​
​
​
12/1/2023
Friday
Recovery 5 miles
5
​
​
​
​
​
12/2/2023
Saturday
Recovery & Speed 6 miles with 8 x 100m strides
6
​
​
​
​
​
12/3/2023
Sunday
Medium Long Run 13 miles
13
​
​
​
​
​
0
12/4/2023
Monday
Rest
0
​
​
​
​
​
12/5/2023
Tuesday
Recovery 7 miles
7
​
​
​
​
​
12/6/2023
Wednesday
Dress Rehearsal 7 miles with 2 miles @ marathon pace
9
​
​
​
​
​
12/7/2023
Thursday
Recovery 5 miles
5
​
​
​
​
​
12/8/2023
Friday
Recovery & Speed 5 miles with 6 x100m strides
5
​
​
​
​
​
12/9/2023
Saturday
Recovery 4 miles
4
​
​
​
​
​
12/10/2023
Sunday
Goal Marathon
26.2
​
​
​
​
​
⁠
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