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Honolulu Marathon 2023
Weekly Calendar
Card View - Weekly Calendar
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17
Monday
Rest or Cross-training
Tuesday
Lactate Threshold 9 Miles with 4mile @ 15k to half marathon pace Wednesday
Medium Long Run 11 milesThursday
Recovery 5 milesFriday
General Aerobic 9mileSaturday
Recovery 5 milesSunday
Medium Long Run 15 milesWeekly Miles
54Start Date
8/7/2023End Date
8/13/202316
Monday
Rest or Cross-training
Tuesday
General Aerobic & speed 8mile with 10 x100m stridesWednesday
Medium Long Run 12 milesThursday
Recovery 5 milesFriday
General Aerobic 9 mileSaturday
Recovery 5 milesSunday
Marathon pace run 16miles with 8miles @ marathon paceWeekly Miles
55Start Date
8/14/2023End Date
8/20/202315
Monday
Rest or Cross-training
Tuesday
Medium Long Run 11milesWednesday
Medium Long Run 13 milesThursday
Recovery 5 milesFriday
Lactate Threshold 9 Miles w/ 4mile @ 15k to half marathon pace Saturday
Recovery 5 mileSunday
Medium Long Run 15 milesWeekly Miles
58Start Date
8/21/2023End Date
8/27/202314
Monday
Rest or Cross-training
Tuesday
General Aerobic & speed 9 mile with 10 x100m stridesWednesday
Medium Long Run 14 mileThursday
Recovery 5 milesFriday
Medium Long Run 11mSaturday
Recovery 5 milesSunday
Long Run 18milesWeekly Miles
62Start Date
8/28/2023End Date
9/3/202313
Monday
Rest or Cross-training
Tuesday
Lactate Threshold 9 Miles w/ 5mile @ 15k to half marathon pace Wednesday
Medium Long Run 14mileThursday
Recovery 5 milesFriday
Medium Long Run 12mSaturday
Recovery 5 mileSunday
Marathon pace run 18miles with 10 miles @ marathon paceWeekly Miles
63Start Date
9/4/2023End Date
9/10/202312
Monday
Rest or Cross-training
Tuesday
General Aerobic & speed 8 mile with 10 x100m stridesWednesday
Medium Long Run 12mileThursday
Recovery 5 milesFriday
Medium Long Run 10mSaturday
Recovery 5 mileSunday
Medium Long Run 15 milesWeekly Miles
55Start Date
9/11/2023End Date
9/17/202311
Monday
Rest or Cross-training
Tuesday
Lactate Threshold 10 Miles with 5 mile @ 15k to half marathon pace Wednesday
Medium Long Run 14mileThursday
Recovery 5 milesFriday
Medium Long Run 11mSaturday
General Aerobic & speed 7 mile with 10 x100m stridesSunday
Long Run 21 milesWeekly Miles
68Start Date
9/18/2023End Date
9/24/202310
Monday
Rest or Cross-training
Tuesday
Recovery 6mile AM/ 4 mile PMWednesday
Medium Long Run 14 milesThursday
Recovery 5 milesFriday
Lactate Threshold 11 Miles with 6 mile @ 15k to half marathon pace Saturday
Recovery 6 milesSunday
Long Run 20 milesWeekly Miles
66Start Date
9/25/2023End Date
10/1/20239
Monday
Rest or Cross-training
Tuesday
Recovery 6mile AM/ 4 mile PMWednesday
Medium Long Run 15 milesThursday
Recovery 6 milesFriday
Medium Long Run 13 milesSaturday
Recovery & Speed 7miles with 6 x100m stridesSunday
Marathon pace run 16miles with 12 miles @ marathon paceWeekly Miles
67Start Date
10/2/2023End Date
10/8/20238
Monday
Rest or Cross-training
Tuesday
General Aerobic 9mileWednesday
Vo2 Max 9 mile with 6 x800m @5k race pace jog 90% interval time betweenThursday
Recovery 6 milesFriday
Medium Long Run 11 milesSaturday
General Aerobic & speed 8 mile with 10 x100m stridesSunday
Medium Long Run 15 milesWeekly Miles
58Start Date
10/9/2023End Date
10/15/20237
Monday
Rest or Cross-training
Tuesday
Recovery 6mile AM/ 4 mile PMWednesday
Medium Long Run 15 milesThursday
Recovery 6 milesFriday
Lactate Threshold 12 Miles with 7 mile @ 15k to half marathon pace Saturday
Recovery 5mileSunday
Long Run 22 milesWeekly Miles
70Start Date
10/16/2023End Date
10/22/20236
Monday
Rest or Cross-training
Tuesday
Vo2 Max 9 mile with 5 x600m @5k race pace jog 90% interval time betweenWednesday
Medium Long Run 14 milesThursday
Recovery & Speed 6 miles with 6 x100m strides AM / 4 mile PMFriday
Recovery 5 milesSaturday
8k - 15k Tune Up race Sunday
Long Run 18 milesWeekly Miles
65-69Start Date
10/23/2023End Date
10/29/20235
Monday
Rest or Cross-training
Tuesday
Vo2 Max 10 mile with 6 x1000m @5k race pace jog 90% interval time betweenWednesday
Medium Long Run 15 milesThursday
Recovery 6mile AM/ 4 mile PMFriday
Medium Long Run 12 milesSaturday
Recovery 5 milesSunday
Marathon pace run 18miles with 14 miles @ marathon paceWeekly Miles
70Start Date
10/30/2023End Date
11/5/20234
Monday
Rest or Cross-training
Tuesday
Vo2 Max 9 mile with 5 x600m @5k race pace jog 90% interval time betweenWednesday
Medium Long Run 14 milesThursday
Recovery & Speed 6 miles with 6 x100m strides Friday
Recovery 5 milesSaturday
8k - 15k Tune Up race Sunday
Long Run 17 milesWeekly Miles
60-64Start Date
11/6/2023End Date
11/12/20233
Monday
Rest or Cross-training
Tuesday
Recovery 6mile AM/ 4 mile PMWednesday
Vo2 Max 11 mile with 5 x1,200m @5k race pace jog 90% interval time betweenThursday
Medium Long Run 14 milesFriday
General Aerobic & speed 8 mile with 8 x100m stridesSaturday
Recovery 5 milesSunday
Long Run 20 milesWeekly Miles
68Start Date
11/13/2023End Date
11/19/20232
Monday
Rest or Cross-training
Tuesday
Recovery & Speed 7 miles with 8 x100m stridesWednesday
Medium Long Run 12 milesThursday
Recovery & Speed 5 miles with 6 x100m stridesFriday
Recovery 5 milesSaturday
8k-15k tune up raceSunday
Long Run 17 milesWeekly Miles
55-57Start Date
11/20/2023End Date
11/26/20231
Monday
Rest
Tuesday
General Aerobic & speed 7 mile with 8 x100m stridesWednesday
Recovery 4 mileThursday
Vo2 Max 8 mile with 3 x 1,600m @5k race pace jog 90% interval time betweenFriday
Recovery 5 milesSaturday
Recovery & Speed 6 miles with 8 x 100m strides Sunday
Medium Long Run 13 milesWeekly Miles
43Start Date
11/27/2023End Date
12/3/2023Race Week
Monday
Rest
Tuesday
Recovery 7 milesWednesday
Dress Rehearsal 7 miles with 2 miles @ marathon paceThursday
Recovery 5 milesFriday
Recovery & Speed 5 miles with 6 x100m stridesSaturday
Recovery 4 miles Sunday
Goal MarathonWeekly Miles
28 (6 days pre race)Start Date
12/4/2023End Date
12/10/2023
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