GET REDY RUNNERS

A 16-Week Training program for busy people who want to make it to the finish line.

Running the Honolulu Marathon?

SO ARE WE!!!

This will be our founder Vasha’s 13th full marathon, and in an effort to cut through the noise and keep things simple, she’s created a no bs training plan and no-pressure WhatsApp group for accountability and support.

How it works:
Just sign up for the WhatsApp group and bookmark the plan. Vasha will be in the chat sharing her personal resources, tips, and best practices along the way.

Call it a soft push, a gentle nudge and your invitation to GET REDY.

Endurance training for all of life’s challenges.

  • Week One: 8/25

    Be Easy With Yourself

    Focus: Develop aerobic base, build habits, start slow trail exposure.

    Weekly Mileage: 15+ miles

    Highlights:

    Tues (Tempo): Ala Moana Beach Park loops (~4–6 miles)

    Wed (Strength): Hill repeats at Tantalus Drive (~3 miles) + strength circuit (squats, lunges, planks)

    Thu (Cross-train): Swim , Bike, Pilates, Weight-Lift

    Sat /Sun (Long Runs):

    Kapiʻolani to Diamond Head (~6 miles RT)

  • Week Two: 9/1

    Show Up for Yourself

    Focus: Develop aerobic base, build habits, start slow trail exposure.

    Weekly Mileage: 15–25 miles

    Highlights:

    Tues (Tempo): Ala Moana Beach Park loops (~4–6 miles)

    Wed (Strength): Hill repeats at Tantalus Drive (~3 miles) + strength circuit (squats, lunges, planks)

    Thu (Cross-train): Swim at Magic Island or bike Kapiʻolani Park

    Sat /Sun Long Runs:

    Kahala loop (~8 miles)

  • Week Three: 9/8

    Base Building

    Focus: Develop aerobic base, build habits, start slow trail exposure.

    Weekly Mileage: 15+ miles

    Highlights:

    Tues (Tempo): Ala Moana Beach Park loops (~4–6 miles)

    Wed (Strength): Hill repeats at Tantalus Drive (~3 miles) + strength circuit (squats, lunges, planks)

    Thu (Cross-train): Swim , Bike, Pilates, Weight-Lift

    Sat /Sun (Long Runs):

    Ke Ala Pupukea Bike Path (North Shore, 10 miles)

  • Week Four: 9/15

    Catch a Groove

    Focus: Develop aerobic base, build habits, start slow trail exposure.

    Weekly Mileage: 15–20 miles

    Highlights:

    Tues (Tempo): Ala Moana Beach Park loops (~4–6 miles)

    Wed (Strength): Hill repeats at Tantalus Drive (~3 miles) + strength circuit (squats, lunges, planks)

    Thu (Cross-train): Swim at Magic Island or bike Kapiʻolani Park

    Sat /Sun Long Runs:

    Kailua Beach to Lanikai Pillbox (trail finish)

  • Week Five: 9/22

    Find Your Pace

    Focus: Increase mileage and time on feet. Add elevation gain.

    Weekly Mileage: 25+

    Highlights:

    Tue (Tempo): Diamond Head loop with hill push (5–7 miles)

    Wed: Mid-distance (~6–8 miles) on Honolulu Marathon course

    Thu: Optional yoga or cross-train

    Sat / Sun Long Runs:

    Magic Island to Kahala (~10 miles)

  • Week Six: 9/29

    Reflect on Who You Are Becoming

    Focus: Increase mileage and time on feet. Add elevation gain.

    Weekly Mileage: 25+

    Highlights:

    Tue (Tempo): Diamond Head loop with hill push (5–7 miles)

    Wed: Mid-distance (~6–8 miles) on Honolulu Marathon course

    Thu: Optional yoga or cross-train

    Sat / Sun Long Runs:

    Nuʻuanu Pali Lookout to Judd Trail + road return (~12 miles)

  • Week Seven: 10/6

    Level Up

    Focus: Increase mileage and time on feet. Add elevation gain.

    Weekly Mileage: 25+

    Highlights:

    Tue (Tempo): Diamond Head loop with hill push (5–7 miles)

    Wed: Mid-distance (~6–8 miles) on Honolulu Marathon course

    Thu: Optional yoga or cross-train

    Sat / Sun Long Runs:

    Honolulu Marathon Half Course (13.1 miles)

  • Week Eight: 10/13

    Volume over Speed

    Focus: Increase mileage and time on feet. Add elevation gain.

    Weekly Mileage: 25+

    Highlights:

    Tue (Tempo): Diamond Head loop with hill push (5–7 miles)

    Wed: Mid-distance (~6–8 miles) on Honolulu Marathon course

    Thu: Optional yoga or cross-train

    Sat / Sun Long Runs:

    Waimānalo to Makapuʻu Point and back (~14 miles)

  • Week Nine: 10/20

    Mind over Miles

    Focus: Max weekly mileage, longest runs, mental prep.

    Weekly Mileage: 35+

    Highlights:

    Tue Speedwork: Kapiʻolani Park intervals (1k repeats)

    Wed: Easy Cruise (~8–10 miles)

    Thu: Recovery swim or bike

    Sat / Sun Long Runs:

    Tantalus Drive to Manoa Falls + back (~15 miles)

  • Week Ten: 10/27

    Mind over Miles

    Focus: Max weekly mileage, longest runs, mental prep.

    Weekly Mileage: 35+

    Highlights:

    Tue Speedwork: Kapiʻolani Park intervals (1k repeats)

    Wed: Easy Cruise (~8–10 miles)

    Thu: Recovery swim or bike

    Sat / Sun Long Runs:

    Around Diamond Head and into Waikīkī (~17 miles)

  • Week Eleven: 11/3

    Go Long

    Focus: Max weekly mileage, longest runs, mental prep.

    Weekly Mileage: 35-45

    Highlights:

    Tue Speedwork: Kapiʻolani Park intervals (1k repeats)

    Wed: Easy Cruise (~8–10 miles)

    Thu: Recovery swim or bike

    Sat / Sun Long Runs:

    Kailua to Makapuʻu + Lanikai Pillbox (~19 miles)

  • Week Twelve: 11/10

    Mind over Miles

    Focus: Max weekly mileage, longest runs, mental prep.

    Weekly Mileage: 40-50

    Highlights:

    Tue Speedwork: Kapiʻolani Park intervals (1k repeats)

    Wed: Easy Cruise (~8–10 miles)

    Thu: Recovery swim or bike

    Sat / Sun Long Runs:

    Tantalus Drive to Manoa Falls + back (~15 miles)

  • Week Thirteen: 11/17

    Training for Life

    Focus: Decrease mileage, maintain sharpness, prioritize rest and recovery.

    Weekly Mileage: 20+

    Tue: Light tempo or short intervals

    Wed: Mid-week run ~6 miles

    Thu: Yoga or stretching class

    Sat/ Sun Long Runs: 15 miles

  • Week Fourteen: 11/24

    Make It Happen

    Focus: Decrease mileage, maintain sharpness, prioritize rest and recovery.

    Weekly Mileage: 15

    Tue: Light tempo or short intervals

    Wed: Mid-week run ~6 miles

    Thu: Yoga or stretching class

    Sat/ Sun Long Runs: 12 miles

  • Week Fifteen: 12/1

    Believe it and Receive It

    Focus: Decrease mileage, maintain sharpness, prioritize rest and recovery.

    Weekly Mileage: 15

    Tue: Light tempo or short intervals

    Wed: Mid-week run ~6 miles

    Thu: Yoga or stretching class

    Sat/ Sun Long Runs: 8 miles

  • Week Sixteen: Race Week

    You Earned this!

    Have Fun.

    Sat Shakeout run (2 miles), then Honolulu Marathon!

Make It

TRAINING CHEAT SHEET

Mon – Recovery / Rest / Mobility

Tue – Speed / Tempo Run

Wed – Mid-Week Run + Strength

Thu – Easy Run / Cross-Train

Fri – Rest / Light Mobility

Sat – Long Run (Road/Trail mix)

Sun – Active Recovery Hike + Nutrition Focus