Racers (mile-to-marathon)

The 2023 Honolulu Mile-to-Marathon Training will prepare intermediate and advanced student-athletes for the 51st Honolulu Marathon on December 10, 2023, including adjunct training programs for the Merrie Mile on 9 December and the Start-to-Park 10k that runs concurrently with the marathon.

The Program

• • • The 17-week program starts with an in-person workout on August 12, 2023 and ends on December 10, 2023, followed by a gala party to celebrate your accomplishment.
    • You’ll build advanced racer skills and habits (see “15 things you’ll learn” below), including five marathon abilities: stamina, power, tempo, speed, and endurance. 
    • Our Promise.  You’ll complete the race of your choice (mile, 10k, or marathon) enjoyably and competently, with expert guidance and friendly group support.
    • Interested?  Start by filling out the pre-program questionnaire.

The Information Meetings (at 6 p.m. on Aug 8, 9, and 10, 2023).

• • • Three Information Meetings will be held on August 8, 9, and 10, at 6 p.m. each day.  
    • Meet Brian and your future teammates while you try out the conference-call format and learn how you could have the fitness experience of a life time.
    • The phone number  to call  for each of the three information meetings is +13462487799,,87875359367#.  
    • The Meeting ID is 878 7535 9367
    • The password is BC.
    • Enter the entire phone number into your phone’s contact list.  Use the “pause” button for comas.
    • Label it “BC Endurance” for future reference, as you will use the same number for conference-call workouts during the training.
    • Interested?  Start by filling out the pre-program questionnaire.

The Workouts

• • • All workouts are designed by Brian Clarke, who has directed this annual program since 1979.
    • Weekend Workouts (In-person on Saturdays or Sundays).  In runner, jogger, or walker groups. Train with others of your ability; nobody gets left behind.
    • Plus two weeknight conference-call workouts.  You may leave conveniently from your home or work place, listening to Brian on your phone while he calls the shots for the workout.  You’ll also learn from your teammates as you and they discuss health and fitness issues with Brian.  
    • The weeknight workout regimen: a very-slow warm-up, followed by limbering-up exercises, before continuing with relaxed hills or comfortable tempo intervals, plus discussions on topics of interest: nutrition, training, racing, sleeping, meditation, etc.
    • Interested?  Start by filling out the pre-program questionnaire.

The Schedule

• • • Scheduling is our way of gathering a group that becomes a team for training and educational purposes.  Please see about clearing your schedule for the entire 17-week training.  There is no time for slacking, as the program builds progressively.
    • The two-week, IN-PERSON enrollment period begins on Saturday, August 12, 2023.  Enrollment period workouts start at 6 p.m. on the weeknights in Kapiolani Park and at 7 a.m. on the weekends at various locations (as described in the announcements which will be posted weekly on our website). 
    • We increase the training load progressively, starting at an easy level so you don’t hurt yourself at the outset.  Thus, you’re expected to attend all six in-person workouts as an enrollment condition. 
    • Post-Enrollment Period Workout time slots.  The training continues after the 2-week enrollment period on Tuesdays and Thursdays at 5:30 p.m. to 7:30 p.m. (via telephone conference call) and Sunday or Saturday from 6:30 a.m. to 9:30 a.m. (in person at a location specified in the announcements).
    • Interested?  Start by filling out the pre-program questionnaire.

Fifteen things you’ll learn in this excellent training and education program.

1. 1. 1. Build five racing abilities, by the rules.
      2. Strengthen your core muscles for faster running.
      3. Learn correct posture for power and efficiency.
      4. Use meditative practices to expand your capacity.
      5. Discover training routes for ability-building purposes.
      6. Deal with the feeling side of training and racing.
      7. Limber up for exertion using movement stretching.
      8. Correct postural defects and muscle imbalances.
      9. Purchase the right shoes for training and racing.
      10. Deal with injury and rehabilitation from injury.
      11. Measure heart rate, breathing, power, tempo, intensity.
      12. Run, jog, or walk up and downhill safely and enjoyably.
      13. Handle flat, hilly, and multi-turn racing courses.
      14. Pace a race correctly for best performance results.
      15. Prepare mentally to do a great race every time.
      16. Interested?  Start by filling out the pre-program questionnaire.

Tuition

$375 full Payment (newcomers)
$275 Full Payment (veterans)
$100 non-refundable deposit to start
$275 Balance Payment is due after the two-week enrollment period.  Payments in two monthly instalments are okay.