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Honolulu Marathon 2023
Workout Types
Workout Type
Workout Type
Description
1
Long Run
16 miles or longer.
10-20% slower than goal marathon pace.
75-84% Max HR
66-78% HR Reserve
2
General Aerobic
Moderate effort up to 10 miles. Slower than LT, faster than recover runs. About 15-25% slower than MP. It should be possible to do a hard session a day after these.
72-81% Max HR
62-75% HR reserve
3
Recovery Run
<76% max HR
<68 HR Reserve
4
Lactate Threshold
Pace you could race for about an hour. Start w 2-3 mile warmup and and 10-15m cool down.
82-91% Max HR
76-88% HR Reserve
5
Vo2 Max
600-1600 meter intervals at 5k pace.
93-95% Max HR
91-94% HR Reserve
6
Long Run + Marathon Pace
Start at comfortable and gradually pick up the pace over first 4 miles or so.
82-88% Max HR
76-84% HR Reserve
7
Medium Long Run
11-15 miles at long run pace.
8
Race
9
Tempo
10
Rest or Cross-training
11
Speed Training/Strides
5-200 meters (100 meter recommended for Marathon training) accelerating up to full speed for 70m then float for 30m. Usually at end of general aerobic or recovery run.
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