Kaiser Permanente 2012 Great Aloha Run
In Training Workshop

Nicole Lamb

Join Nicole Lamb for the 2012 Kaiser Permanente Great Aloha Run “In Training” Workshop! Helping get Hawaii’s community fit for a healthy lifestyle!

WHEN:

6:45 am
Sunday, December 18th 2011
Saturday, December 24th 2011
Saturday, December 31st 2011
Sunday, January 8th 2012
Sunday, January 15th 2012
Sunday, January 22nd 2012
Sunday, January 29th 2012
Sunday, February 5th, 2012
Sunday, February 12th 2012

WHERE:

Kapi‘olani Park Bandstand, located on the Ewa side of park, across from zoo.

HOW:

To sign up, join Nicole and the In Training team at Kapi‘olani Park Bandstand. Look for “In Training Workshop” banner

Print and fill out this Registration/Waiver Form and bring it with you to speed up the registration process.

WHAT:

Training is progressive and spans over a total of 9 weeks. We will start at 1-2 miles, and end with 8.15 after 9 weeks of training. There will be different training groups including joggers, walk-runners, and walkers to help you get ready for the Kaiser Permanente Great Aloha Run.

COST:

FREE to all 2012 Kaiser Permanente Great Aloha Run entrants (training is valued at $185.00 per person)

DISCUSSION TOPICS:

• How to train injury-free
• How and when to train for endurance and speed
• When and how to taper
• How to recover from training
• What and what not to wear for the race
• Nutrition/Hydration
• Stretching
• Cross training
• Logistics for the race

EACH WORKOUT IS COMPRISED OF:

• Warm-up
• Training run/walk by distance
• Stretching
• Q & A

For more information, please contact:
Nicole Lamb
GAR In Training Workshop Director
garintraining@gmail.com
(808) 679-2830

GAR In Training Workshop Supporters