Group Programs

Welcome to our group programs page.  Scroll down to find the program that's just right for your needs.  The group programs we offer are geared for the beginner. You will train, learn & grow with other beginners just like you. We have a blast together in our programs & would love to have you join us!  
 
If you're not a beginner check our individual training page.
 
 

Beginner Triathlon Program

Train for your 1st sprint triathlon with other beginners!  

 

This is for folks brand new to triathlons: no swim, cycling or run experience needed. That means if you don't know how to do any of it we'll teach you from the beginning & all the way through the finish line. Specifically for people brand new to swim bike & run. If you're not a beginner click here for individual training.

  

Includes skill & technique work, nutrition & fueling education, periodization, weekly written plan to keep & core strengthening.  Everything you need for a successful triathlon.  This program is a blast!
 
Train for Honolulu Sprint Triathlon May 10, 2019.  
 
Training starts January 23, 2021 at Ala Moana beach park. 


Mondays & Wednesdays 5:30pm plus every other Saturday 9am. 

We train mostly at Ala Moana, Kapiolani & Waialae parks. If you have questions contact coach Emily at emily@ontrackfitness.net 

 

You'll have written training for each day via Final Surge (this is free to you). We do expect that you put training for this race top priority over your other workouts you usually do.
 

$435 After Jan 16 $455

 

Winter Training

This is a one month training for late winter. We won't be training for a specific race in these sessions. Instead, whatever race you're training for you can include our workouts into it. Or just stay active if you're not training for anything special.

All levels welcome but you need to already know how to swim, bike run.

Every Saturday Feb 13 - March 6

10-11am at Ala Moana Beach Park by lifeguard station 1E (we may also swim at Queens or Kaimana one week).

Swim sessions
*Because of constant mandate changes please check with coach Emily for any updated start dates. 

We'll be working on skills & technique:

Gaining confidence with swells & waves, technique work (rotation, catch, pull etc), tactical skills (drafting etc).

These workouts are different than our group programs. They're workout sessions vs a full training program. Train for whatever race you wish and come to our sessions to get a solid session within your own training.

$60 PAY LINK https://bit.ly/3dsxyR2

Questions? Contact coach Emily at emily@ontrackfitness.net

Webcam Group Training

Train with OnTrack Fitness from anywhere via webcam group training!

 

Resistance training - total body resistance workouts for anyone, but with a "nod" to endurance athletes. You'll need a set of light & a set of heavy weights (even if they're makeshift). 

Tuesdays, Feb 2 - 23
Resistance 6:30 - 7:10pm (HST)
Webcam via Zoom. 

$45 Pay link https://bit.ly/38PdurN

You'll receive a zoom invite shortly before each session.

Highlights of what we'll work on: 

Resistance - we'll hit every major muscle group for endurance but we'll focus on proper technique. We'll maximize our time by doing some multijoint work, opposite muscle work ect. We might add in some plyometrics to get the heart rate up a bit - it will be a lot of fun...I promise!

 

Any level welcome.

Ironman 70.3 Program

This program is cancelled for the 2021 season. Contact coach Emily to train individually. Train for the Ironman 70.3 Hawaii with us!

Are you ready to swim 1.2 miles, bike 56 miles & run 13.1 miles? You will be ready by race day when you train with Ironman Certified Coach Emily Collins.

We will have SO much fun training for this, but we'll also work smart, train hard & get you optimally fit for the course. 

No 70.3 triathlon experience needed. If this is your first, you are welcome here. If you plan on doing this as a relay, you are also welcome here. 

Jan 15 - May 30 2020 race day. Race is on the Big Island. (2021 training TBD)
Wednesdays at 5:30pm
Every other Saturdays at 9am
$465 Must preregister. Price increases Jan 10

Info meeting prior to first session. We'll meet at Ala Moana beach by lifeguard station 1E. As always questions are welcome.

 

Contact us via Facebook or contact coach Emily directly at emily@ontrackfitness.net (808) 628-8108

Marathon Program

Train for the Honolulu Marathon. With a solid training plan & dedication, anyone can complete a marathon. The Honolulu

 

Marathon training for 2021 will depend on local mandates. Stay tuned.
 
DETAILS:
*This is a 22 week program. This gives us time to have rest weeks & increase mileage slowly..

*Every other Saturday endurance runs starting Saturday, June 29 at 8am. We start with a 1 hour or 6 mile run (whichever is first) at Kapiolani Park. Start time will move to 7am as our mileage increases. We will go to 18-20 miles. You will not have to do any long runs on your own. 

*Every Wednesday 5:30pm at Ala Moana Beach Park for intensity runs & technique work.

*Includes a 3 week taper. 

*Includes fueling education/strategy, pace coaching, mental training & race day strategy. Everything you need to become a marathoner. This is NOT just a group getting together to run. You will have
coaching from endurance coach Emily Collins

*All of your long runs will be within our group training. Coaches will be there as support team for the long runs.

*First time marathoners are welcome. Walk/runners are absolutely welcome. All paces!!

*If you plan on doing the Start to the Park 10k we will open up the last eight weeks for you to train with us but specifically for your event!

*Registration is $375. Link below Must register by June 1st
 

Questions? Contact coach Emily (808) 628-8108 emily@ontrackfitness.net

 

Sports yoga

Stay tuned - we're adding a webcam yoga class spring of 2021!

We'll be specifically focusing on muscle groups for runners & triathletes BUT our sports yoga class is for anyone. This is a perfect way to keep you strong & limber for your training...and you don't have to know anything about yoga to come to class! 

We'll meet in the grassy area across from the L&L cafe and the pond. This is across from the magic island parking lot. 

Sports yoga is perfect for the triathlete or runner.

Classes are not ongoing; next class series will be after local mandates are lifted

$30 for all three classes
Ala Moana park between the pond & L&L Cafe

If you only want to participate in one class the price is $10

Contact with questions

Find us on YogaFinder

Biathlon Program
 

This program was cancelled for the 2021 season. 

No run or swim experience needed.

 

This program is beginner friendly! Training is for the Biathlon (run/swim) hosted by Waikiki Swim Club at Ala Moana early January.

 

Don't know how to swim? Can't run? No problem! We'll teach you. This is a GREAT way to start your multisport lifestyle. We recommend this program prior to our beginner triathlon program.

 

If you're already a runner/swimmer join us to improve your pace & technique.

This isn't just a group getting together for run & swim. We'll be training you on technique, pacing, breathing, mental training & you'll get a written plan to follow. You'll gain knowledge, improve technique, have fun & meet like minded people.

 

Mondays 5:30pm & every other Saturdays 9am

Oct  - early Jan (this may change due to local mandates, TBD) 

Ala Moana Beach Park

$300; must preregister

Race distances is a 5k run followed by a 1k swim.

If you have questions contact coach Emily

Swim Clinic

Need some help with your swimming?  No problem, we're here to help you get started or take it to the next level.

Our swim clinic is for two groups:

1) The beginner. This means if you don't know how to swim, we're talking about you. No beginner is too beginner. We've put a lot of little duckies in the water & they've all popped up swimming. YOU can too!

2) The person that is ready to get to the next level. Maybe you can already swim but are frustrated with lack of progress in either speed, comfort or skill. We can help!

Ala Moana beach Saturday Jan 9, 2021; 10am-11:30am (full)
and Saturday Jan 16, 2021; 10am -11:30am 

$15. Meet by lifeguard station 1E 

Click here to go to our Facebook event page. This is where you can get more details plus the registration link.
 

You are responsible for finding us. Contact us if you need extra directions

Space is extremely limited so we ask that you register early.  

Contact coach Emily with questions or call 808-628-8108 

Ready?

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