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Honolulu Marathon 2023
Honolulu Marathon 2023
Target Distance Accumulated Distance1094.16 130.84 Days Left 13 days Daily Calendar
Training Block
Weeks to Go
Date
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
Rest or Cross-training
0
10.06
8/8/2023
Tuesday
Tempo
Lactate Threshold 9 Miles with 4mile @ 15k to half marathon pace
9
6.73
8/9/2023
Wednesday
Medium Long Run
Medium Long Run 11 miles
11
0
8/10/2023
Thursday
Recovery Run
Recovery 5 miles
5
8/11/2023
Friday
General Aerobic
General Aerobic 9mile
9
8/12/2023
Saturday
Recovery Run
Recovery 5 miles
5
8/13/2023
Sunday
Medium Long Run
Medium Long Run 15 miles
15
54
Sum
16.79
Sum
16
8/14/2023
Monday
Rest or Cross-training
Rest or Cross-training
0
8/15/2023
Tuesday
General Aerobic
General Aerobic & speed 8mile with 10 x100m strides
8
8/16/2023
Wednesday
Medium Long Run
Medium Long Run 12 miles
12
8/17/2023
Thursday
Recovery Run
Recovery 5 miles
5
8/18/2023
Friday
General Aerobic
General Aerobic 9 mile
9
8/19/2023
Saturday
Recovery Run
Recovery 5 miles
5
8/20/2023
Sunday
Long Run + Marathon Pace
Marathon pace run 16miles with 8miles @ marathon pace
16
55
Sum
0
Sum
15
8/21/2023
Monday
Rest or Cross-training
Rest or Cross-training
0
0
8/22/2023
Tuesday
Medium Long Run
Medium Long Run 11miles
11
9.3
8/23/2023
Wednesday
Medium Long Run
Medium Long Run 13 miles
13
13.1
8/24/2023
Thursday
Recovery Run
Recovery 5 miles
5
5
8/25/2023
Friday
Tempo
Lactate Threshold 9 Miles w/ 4mile @ 15k to half marathon pace
9
9.15
8/26/2023
Saturday
Recovery Run
Recovery 5 mile
5
5
8/27/2023
Sunday
Medium Long Run
Medium Long Run 15 miles
15
10
58
Sum
51.55
Sum
14
8/28/2023
Monday
Rest or Cross-training
Rest or Cross-training
0
12
8/29/2023
Tuesday
General Aerobic
General Aerobic & speed 9 mile with 10 x100m strides
9
8
8/30/2023
Wednesday
Medium Long Run
Medium Long Run 14 mile
14
2
8/31/2023
Thursday
Recovery Run
Recovery 5 miles
5
6
9/1/2023
Friday
Medium Long Run
Medium Long Run 11m
11
2
9/2/2023
Saturday
Recovery Run
Recovery 5 miles
5
27.5
9/3/2023
Sunday
Long Run
Long Run 18miles
18
5
62
Sum
62.5
Sum
13
9/4/2023
Monday
Rest or Cross-training
Rest or Cross-training
0
9/5/2023
Tuesday
Tempo
Lactate Threshold 9 Miles w/ 5mile @ 15k to half marathon pace
9
9/6/2023
Wednesday
Medium Long Run
Medium Long Run 14mile
14
9/7/2023
Thursday
Recovery Run
Recovery 5 miles
5
9/8/2023
Friday
Medium Long Run
Medium Long Run 12m
12
9/9/2023
Saturday
Recovery Run
Recovery 5 mile
5
9/10/2023
Sunday
Long Run + Marathon Pace
Marathon pace run 18miles with 10 miles @ marathon pace
18
63
Sum
0
Sum
12
9/11/2023
Monday
Rest or Cross-training
Rest or Cross-training
0
9/12/2023
Tuesday
General Aerobic
General Aerobic & speed 8 mile with 10 x100m strides
8
9/13/2023
Wednesday
Medium Long Run
Medium Long Run 12mile
12
9/14/2023
Thursday
Recovery Run
Recovery 5 miles
5
9/15/2023
Friday
Medium Long Run
Medium Long Run 10m
10
9/16/2023
Saturday
Recovery Run
Recovery 5 mile
5
9/17/2023
Sunday
Medium Long Run
Medium Long Run 15 miles
15
55
Sum
0
Sum
Lactate Threshold & Endurance
35
11
9/18/2023
Monday
Rest or Cross-training
Rest or Cross-training
0
9/19/2023
Tuesday
Tempo
Lactate Threshold 10 Miles with 5 mile @ 15k to half marathon pace
10
9/20/2023
Wednesday
Medium Long Run
Medium Long Run 14mile
14
9/21/2023
Thursday
Recovery Run
Recovery 5 miles
5
9/22/2023
Friday
Medium Long Run
Medium Long Run 11m
11
9/23/2023
Saturday
Tempo
General Aerobic & speed 7 mile with 10 x100m strides
7
9/24/2023
Sunday
Long Run
Long Run 21 miles
21
68
Sum
0
Sum
10
9/25/2023
Monday
Rest or Cross-training
Rest or Cross-training
0
9/26/2023
Tuesday
Recovery Run
Recovery 6mile AM/ 4 mile PM
10
Double
9/27/2023
Wednesday
Medium Long Run
Medium Long Run 14 miles
14
9/28/2023
Thursday
Recovery Run
Recovery 5 miles
5
9/29/2023
Friday
Tempo
Lactate Threshold 11 Miles with 6 mile @ 15k to half marathon pace
11
9/30/2023
Saturday
Recovery Run
Recovery 6 miles
6
10/1/2023
Sunday
Long Run
Long Run 20 miles
20
66
Sum
0
Sum
9
10/2/2023
Monday
Rest or Cross-training
Rest or Cross-training
0
10/3/2023
Tuesday
Recovery Run
Recovery 6mile AM/ 4 mile PM
10
Double
10/4/2023
Wednesday
Medium Long Run
Medium Long Run 15 miles
15
10/5/2023
Thursday
Recovery Run
Recovery 6 miles
6
10/6/2023
Friday
Medium Long Run
Medium Long Run 13 miles
13
10/7/2023
Saturday
General Aerobic
Recovery & Speed 7miles with 6 x100m strides
7
10/8/2023
Sunday
Long Run + Marathon Pace
Marathon pace run 16miles with 12 miles @ marathon pace
16
67
Sum
0
Sum
8
10/9/2023
Monday
Rest or Cross-training
Rest or Cross-training
0
10/10/2023
Tuesday
General Aerobic
General Aerobic 9mile
9
10/11/2023
Wednesday
Vo2 Max
Vo2 Max 9 mile with 6 x800m @5k race pace jog 90% interval time between
9
10/12/2023
Thursday
Recovery Run
Recovery 6 miles
6
10/13/2023
Friday
Medium Long Run
Medium Long Run 11 miles
11
10/14/2023
Saturday
General Aerobic
General Aerobic & speed 8 mile with 10 x100m strides
8
10/15/2023
Sunday
Medium Long Run
Medium Long Run 15 miles
15
58
Sum
0
Sum
7
10/16/2023
Monday
Rest or Cross-training
Rest or Cross-training
0
10/17/2023
Tuesday
Recovery Run
Recovery 6mile AM/ 4 mile PM
10
Double
10/18/2023
Wednesday
Medium Long Run
Medium Long Run 15 miles
15
10/19/2023
Thursday
Recovery Run
Recovery 6 miles
6
10/20/2023
Friday
Tempo
Lactate Threshold 12 Miles with 7 mile @ 15k to half marathon pace
12
10/21/2023
Saturday
Recovery Run
Recovery 5mile
5
10/22/2023
Sunday
Long Run
Long Run 22 miles
22
70
Sum
0
Sum
Race Preperation
28
6
10/23/2023
Monday
Rest or Cross-training
Rest or Cross-training
0
10/24/2023
Tuesday
Vo2 Max
Vo2 Max 9 mile with 5 x600m @5k race pace jog 90% interval time between
9
10/25/2023
Wednesday
Medium Long Run
Medium Long Run 14 miles
14
10/26/2023
Thursday
General Aerobic
Recovery & Speed 6 miles with 6 x100m strides AM / 4 mile PM
10
Double
10/27/2023
Friday
Recovery Run
Recovery 5 miles
5
10/28/2023
Saturday
Race
8k - 15k Tune Up race
9.32
10/29/2023
Sunday
Long Run
Long Run 18 miles
18
65.32
Sum
0
Sum
5
10/30/2023
Monday
Rest or Cross-training
Rest or Cross-training
0
10/31/2023
Tuesday
Vo2 Max
Vo2 Max 10 mile with 6 x1000m @5k race pace jog 90% interval time between
10
11/1/2023
Wednesday
Medium Long Run
Medium Long Run 15 miles
15
11/2/2023
Thursday
Recovery Run
Recovery 6mile AM/ 4 mile PM
10
Double
11/3/2023
Friday
Medium Long Run
Medium Long Run 12 miles
12
11/4/2023
Saturday
Recovery Run
Recovery 5 miles
5
11/5/2023
Sunday
Long Run + Marathon Pace
Marathon pace run 18miles with 14 miles @ marathon pace
18
70
Sum
0
Sum
4
11/6/2023
Monday
Rest or Cross-training
Rest or Cross-training
0
11/7/2023
Tuesday
Vo2 Max
Vo2 Max 9 mile with 5 x600m @5k race pace jog 90% interval time between
9
11/8/2023
Wednesday
Medium Long Run
Medium Long Run 14 miles
14
11/9/2023
Thursday
General Aerobic
Recovery & Speed 6 miles with 6 x100m strides
6
11/10/2023
Friday
Recovery Run
Recovery 5 miles
5
11/11/2023
Saturday
Race
8k - 15k Tune Up race
9.32
11/12/2023
Sunday
Long Run
Long Run 17 miles
17
60.32
Sum
0
Sum
3
11/13/2023
Monday
Rest or Cross-training
Rest or Cross-training
0
11/14/2023
Tuesday
Recovery Run
Recovery 6mile AM/ 4 mile PM
10
Double
11/15/2023
Wednesday
Vo2 Max
Vo2 Max 11 mile with 5 x1,200m @5k race pace jog 90% interval time between
11
11/16/2023
Thursday
Medium Long Run
Medium Long Run 14 miles
14
11/17/2023
Friday
General Aerobic
General Aerobic & speed 8 mile with 8 x100m strides
8
11/18/2023
Saturday
Recovery Run
Recovery 5 miles
5
11/19/2023
Sunday
Long Run
Long Run 20 miles
20
68
Sum
0
Sum
Taper and Race
21
2
11/20/2023
Monday
Rest or Cross-training
Rest or Cross-training
0
11/21/2023
Tuesday
General Aerobic
Recovery & Speed 7 miles with 8 x100m strides
7
11/22/2023
Wednesday
Medium Long Run
Medium Long Run 12 miles
12
11/23/2023
Thursday
General Aerobic
Recovery & Speed 5 miles with 6 x100m strides
5
11/24/2023
Friday
Recovery Run
Recovery 5 miles
5
11/25/2023
Saturday
Race
8k-15k tune up race
9.32
11/26/2023
Sunday
Long Run
Long Run 17 miles
17
55.32
Sum
0
Sum
1
11/27/2023
Monday
Rest
0
11/28/2023
Tuesday
General Aerobic
General Aerobic & speed 7 mile with 8 x100m strides
7
11/29/2023
Wednesday
Recovery Run
Recovery 4 mile
4
11/30/2023
Thursday
Vo2 Max
Vo2 Max 8 mile with 3 x 1,600m @5k race pace jog 90% interval time between
8
12/1/2023
Friday
Recovery Run
Recovery 5 miles
5
12/2/2023
Saturday
General Aerobic
Recovery & Speed 6 miles with 8 x 100m strides
6
12/3/2023
Sunday
Medium Long Run
Medium Long Run 13 miles
13
43
Sum
0
Sum
0
12/4/2023
Monday
Rest
0
12/5/2023
Tuesday
Recovery Run
Recovery 7 miles
7
12/6/2023
Wednesday
Long Run + Marathon Pace
Dress Rehearsal 7 miles with 2 miles @ marathon pace
9
12/7/2023
Thursday
Recovery Run
Recovery 5 miles
5
12/8/2023
Friday
General Aerobic
Recovery & Speed 5 miles with 6 x100m strides
5
12/9/2023
Saturday
Recovery Run
Recovery 4 miles
4
12/10/2023
Sunday
Race
Goal Marathon
26.2
56.2
Sum
0
Sum
1094.16
Sum
130.84
Sum
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