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Marathon Training

Living808

Train: Go the Distance!

Living808 is a local lifestyle program on KHON that featured selected local athletes training for their first Honolulu Marathon. Local coaches Raul Boca and Mariane Uehara helped educate and guide the athletes and the segments followed coaches and athletes on the journey.

Living808: Go the Distance segments begin! Check it out…

Oct 20:  http://khon2.com/2016/10/20/go-the-distance-with-yunkers-to-train-for-the-honolulu-marathon/

Oct 26:  http://khon2.com/2016/10/26/go-the-distance-importance-of-running-form-and-technique/

Nov 4:  http://khon2.com/2016/11/04/running-gear-to-help-you-do-your-best/

Nov 13:  http://khon2.com/2016/11/11/marathon-training-breaking-down-the-race/

Nov 18:  http://khon2.com/2016/11/18/go-the-distance-ocean-running-class-offered-at-kaimana-beach/

Nov 22:  http://khon2.com/2016/11/22/go-the-distance-rest-recovery-pain-relief-with-satohap/

Dec 2:  http://khon2.com/2016/12/02/go-the-distance-marathon-nutrition-hydration/

Dec 9:  http://khon2.com/2016/12/09/first-time-marathoners-head-to-expo/

Boca Hawaii trains athletes each year for the Honolulu Marathon in a 16-week program.
Check out our schedule and see what a Boca Hawaii athlete does to prepare for the big day…

Date Activity
Tuesday, 10/18 Technique day:

20 min of technique drills followed by a moderate run (60 minutes) for a total workout time of 1:20.

Wednesday, 10/19 Easy day:

If you are feeling good, run 40 – 55 minutes. If you are feeling fatigued, run or walk 40 minutes. Keep up with training. Be consistent. Even the short runs are important.

Thursday, 10/20 Speed day:

Warm up easy jog 20 minutes.

Workout: 4 x 1 mile at marathon pace with 3 minutes active rest in between.

Jog with a 15 minute cool down.

Strength training after run: 80 crunches, 20 push-ups

Friday, 10/21 Rest day / day off or optional run 30 minutes:

Be sure to hydrate, eat well and stretch 30′.

Saturday, 10/22 Long, slow run day:
14 to 18 miles (depends on your current running mileage)
Sunday, 10/23 Recovery run:

5 -7 miles easy if you ran long yesterday

Monday, 10/24 Run: 30 to 40 minutes light jog

and / or

Swim: Swimming is excellent cross training and recovery for running

Tuesday, 10/25 Technique day:

8 to 10 mile run. Drills at the end of the run. Building some mileage.

Wednesday, 10/26 Easy day:

Short run. Run 3 to 5 miles at a nice, easy pace. Relax those legs.
Check your breathing. Are you breathing hard on an easy jog? Then you need to rest! Walk today instead.

Thursday, 10/27 Speed day:

Warm up easy jog

Workout:  8 to 10 X 800 meters with 2′ rest in between

Strength training after run

Friday, 10/28 Rest day / day off or optional run 30 minutes:

Be sure to hydrate, eat well and stretch 30′.

Saturday, 10/29 Long, slow run day:
14 to 18 miles (depends on your current running mileage)
Sunday, 10/30 Recovery run:

5 miles easy

Monday, 10/31 Run: 30 to 40 minutes light jog

and / or

Swim: 30 to 40 minutes

Tuesday, 11/1 Technique day:

Drills and 8 mile moderate run.

Wednesday, 11/2 Easy day:

Easy run 30 to 45 minutes

Thursday, 11/3 Speed day:

Warm up easy jog

Workout:  20 X 1 minute “on”, 1 minute “off”

Strength training after run

Friday, 11/4 Rest day / day off or optional run 30 minutes:

Hydrate and eat well.

Saturday, 11/5 Long, slow run day:
16 to 19 miles (depends on your current running mileage)
Sunday, 11/6 Recovery run:

5 miles easy

Monday, 11/7 Run: 30 to 40 minutes light jog

and / or

Swim: Swimming is excellent cross training and recovery for running

Tuesday, 11/8 Technique day:

8 to 10 mile run. Drills at the end of the run. Building some mileage.

Wednesday, 11/9 Easy day:

Short run. Run 3 to 5 miles at a nice, easy pace. Relax those legs.
Check your breathing. Are you breathing hard on an easy jog? Then you need to rest! Walk today instead.

Thursday, 11/10 Speed day:

Warm up easy jog

Workout:  8 to 10 X 800 meters with 2′ rest in between

Strength training after run

Friday, 11/11 Rest day / day off or optional run 30 minutes:

Be sure to hydrate, eat well and stretch 30′.

Saturday, 11/12 Long, slow run day:
14 to 18 miles (depends on your current running mileage)
Sunday, 11/13 Recovery run:

4 miles easy

Monday, 11/14 Run: 30 to 40 minutes light jog

and / or

Swim: 30 to 40 minutes

Tuesday, 11/15 Technique day:

7 to 8 mile moderate run.

Wednesday, 11/16 Easy day:

Easy run 45 minutes to 1 hour

Thursday, 11/17 Speed day:

Warm up, strength training

Workout:  12 X 400 meters with 2″ easy recover in between

Cool down

Friday, 11/18 Rest day / day off or optional run 3 to 5 miles

Hydrate and eat well.

Saturday, 11/19 Long, slow run day (longest run):
16 to 21 miles (depends on your current running mileage)
Sunday, 11/20 Recovery run:

4 to 5 miles easy

Tuesday, 12/6 Taper week – moderate day:

5 to 6 miles moderate run. Last 4 miles of the run should be at marathon pace. Relax. Great day to train on your race outfit: shoes, socks, compression, shorts, hat, etc…Still need to keep up some mileage this week so your legs stay loose.

Wednesday 12/7 Easy day
20′ to 30 minutes on grass. Stretching 30′
Cross training is fine: swim or easy bike ride (1hour)
Thursday 12/8 Easy day
Warm up easy for 5 minutes and then jog easy 5 miles of the marathon route. Cool down easy. 15′ of Stretching after
Friday 12/9 Easy day
Run 20 to 30′ minutes
GO TO BED EARLY TONIGHT. It is difficult to get a good sleep the night before a race, so its best to rest well 2 nights before an event.
Saturday 12/10 Easy day
DAY OFF OR A SHORT 20′ JOG WITH 4 STRIDES. Stretching 20′ after
Eat an early dinner and go to bed at 7PM
Sunday 12/11 Marathon Day!
Follow your morning routine, get to the race start on time, relax and trust yourself. Do what you trained to do. Enjoy!