Training for the Week of Nov 28 to Dec 4


Two more weeks in the Marathon Training clinic. We’re almost there! All the hard work is done.

This week focus on your sleep. Try to get 8 hours plus the amount of miles you are running per week in minutes. Example: 45 miles… 8 hours 45 minutes per night. Also try to stretch, massage, or roll…. once or twice per day. Make sure you are warmed up first, with 5 to 10 minutes of getting your blood pumping by walking, jogging, steps, or stairs.
Keep the same number of runs you have been doing… but, cut back in intensity and distance to 70-80% effort. Of course, keep up good nutrition and hydration.

The Santa Hat 5K Family Run/Walk takes place on Sunday afternoon 4 pm at Ala Moana Beach Park. Join the fun event put on by the Mid-Pacific Road Runners.
More info here:

HRP Training Schedule

(11/28) Monday Morning Training Run 6:30 am at Kaimana Beach Park. Start the week off on the right foot with a run around the park or Diamond Head.

(11/29) TNT: Tuesday Night Training 6 pm at Ala Moana Beach Park. Explosive workout! Meet near lifeguard tower 1E and the Magic Island parking lot. 800 meter repeats.

(12/1) ThursdayQK Run Club 6 pm at the Queen Kapiolani Hotel. Meet us in the main lobby for a steady paced tempo run around the Park or Diamond Head. Drills are at the Queen statue. Choose from 2 to 4.5 miles. Park at the Kapiolani Park/Waikiki Shell and jog/walk over for a warm up.

(12/2) Friday Night Fireworks Run 6 pm Food, Fun, Fireworks! Look for our canopy tent on the Magic Island shoreline facing Waikiki. Walk or run. Potluck gathering afterwards. 7:45 pm fireworks.

(12/3) Saturday Kapiolani Park 5K Run: 7 am at the bandstand. Run for time, or run/walk for fun! Course is 1&1/2 times around the park.

******* New Saturday Run starting: 7 am at Geiger Park in Ewa Beach

(12/4) Sunday Long Run: 7 am at Ala Moana Beach Park. 6 to 8 miles of the downtown marathon route. Meet us in front of the McCoy Pavilion and tennis courts. Street parking on Ala Moana Park Drive or the keyhole. Restrooms are close by. (Magic Island parking lot will be closed due to Toys for Tots.)
Santa Hat 5K Family Run/Walk: 4 pm at Ala Moana Beach Park. Link:

Future Marathon Training – Sunday Long Run Schedule:

HRP T-shirts

HRP Zazzle store:

HRP Shop is located at 930 Maunakea Street in Chinatown. We are usually open from 1 – 4 pm, Monday through Saturday.

We have health products such as sprouts and powdered supplements, Phiten body care products, Sports Cards and Collectables.

There are also a couple other vendors in the store with clothing, hats, and jewelry.

Questions?? Call or text Coach Kawika at 808-462-1313

~photo: TNT – Tuesday Night Training 6 pm at Ala Moana Beach Park. Meet us near lifeguard tower 1E for 800 meter repeats this week.


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