2013 Kaiser Permanente Great Aloha Run In Training Workshop

 Aloha! Please join Nicole Lamb, Amy Forsyth and team for the 2013 Kaiser Permanente Great Aloha Run In Training Workshop! Helping Hawaii’s community get fit for a healthy lifestyle!

The In Training workshop is a 9 week program, designed to help safely train GAR’s participants to finish the 29^th Annual Great Aloha Run! We welcome all participants to join us! We will have coaches for walkers, speed walkers, walkers/joggers, joggers, and runners! The best way to train for the GAR!! All ages and athletic levels welcome! Bring your fun!!

We meet Sundays, 6:45am, starting December 16, at the Kapiolani Park Bandstand! Please come early to fill out a waiver, warm-up, and hear the schedule for the day.

The In Training Workshop is FREE to all 2013 Kaiser Permanente Great Aloha Run participants! All you need to do to sign up is show up!! You can print out the waiver below and bring it with you, or fill out the waiver when you get there! Please come early.

Download Waiver Form

Please mark your calendars!

December 16, 2012

December 23, 2012

December 30, 2012

January 6, 2013

January 13, 2013

January 20, 2013

January 27, 2013

February 3, 2013

February 10, 2013

Each Workout Will Include:

- Energetic warm-up

- Training walk/run by distance

- Water at the end

- Stretching

- Guest Speaker

- Q & A

What to bring:

- Running shoes

- Running clothes

- Water bottle

- Your smiling face!

First 500 participants to come to our In Training Workshops will receive a medical ID band that goes on your shoes!

Get Lymphed, a massage therapist and coach for GAR’s In Training Workshops, is offering free massages after the workshops right there at the band stand!!

We all know that GAR is "More than just a run!". We want to provide you the BEST In Training Workshop experience to help you better yourself not only for the GAR, but after! We have AWESOME guest speakers that will touch every topic needed to make you a much better runner or walker!

• Dec. 16 - Carole Kai, founder of The Great Aloha Run
• Dec 23 - Jonathan Lai, RD, CDE Registered Dietitian for Kaiser Permanente - Nutrition
• Dec 30 - Running Room - Importance of running shoes, analysing gait, proper running clothing
• Jan 6  - Frank Uhr, MD Chief, Sports Medicine for Kaiser Permanente, GAR Medical Director - Runner's Knee
• Jan 13 - Amy Forsyth from Honolulu Personal Trainer - Importance of Cross Training
• Jan 20 - Jonathan Lyau - Two time GAR Winner - Motivation towards Health
• Jan 27 - Jen McVeay with Team & Training - Running races across the country after GAR for a great cause
• Feb 3 - Jaco from Jaco Rehab - Running without Pain!
• Feb 10 - Brent Imonen, GAR’s new Race Director - Finishing details on GAR

Can't join the Workshops, and still want to train?! Good for you!! Here is what we can do to help!! Below is our "Distance Training Schedule." We recommend you run or walk this distance once a week leading up to GAR.

Dec 16 - 2 miles

Dec 23 - 3 miles

Dec 30 - 4 miles

Jan 6 - 5 miles

Jan 13 - 6 miles

Jan 20 - 5 miles

Jan 27 - 6 miles

Feb 3 - 7 miles

Feb 10 - 8 miles

Recommended homework during the week is based on your activity level now. We recommend running or walking 2 times a week, not including your "long" run on Sunday's, anywhere from 1-3 miles. If you are working on getting your speed up, we would recommend adding in a day of speed training.  

For more information, training program for 2013 GAR, or questions, please contact Nicole Lamb, GAR In Training Workshop Director, at This email address is being protected from spambots. You need JavaScript enabled to view it. or call Nicole (808) 679-2830.