Current Training Week

Week 3: July 6 - July 12

We hope everyone had a happy and fun Fourth of July. It was a little noisy around town, but things should be getting back to normal soon. Here is your training schedule for the week ahead.

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Announcements

  • 🍳

    This Saturday we will meet and have a "pot luck" breakfast at the TJ's office. Enter at the southeast corner of the building. Bring your favorite little goodie and let's have some fun. Coffee and water will be provided. Also, read the Saturday workout very carefully and note that Half and Full will start at 6:30 AM.

  • 🏅

    Coach Tony will be out Saturday doing his long run at the Honey Badger 100, but you'll be in good hands with the board members there to help you. If anyone is interested in coming out to cheer Coach on, you can find out where he is from Stephanie and Archie as they will be there. There may even be periodic updates on our Facebook page.

  • 💧

    It looks like we're in for some hotter days ahead. PLEASE, PLEASE, PLEASE MAKE SURE YOU ARE STAYING HYDRATED!!! We cannot stress enough how important it is to drink plenty of fluids even on days you don't run. Your safety is our greatest concern. If you're unsure about the types of hydration, talk to the coaches and other runners to see what they use.

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All Groups

M
Monday, July 6

On your own: 5K - 2-3 miles easy effort; 10K - 4-5 miles easy, core, lower body with stretching, foam roll. Half/Full - core, lower body with stretching, foam roll.

T
Tuesday, July 7 - 6:00PM
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Wichita Collegiate School, 9115 E 13th St N, Wichita, KS 67206

All Groups - 30 minute timed ladder (actual running time around 15 minutes).

W
Wednesday, July 8

On your own: All Groups - cross training 30-45 min (cycle, arc trainer, elliptical), upper body, core, and foam roll.

T
Thursday, July 9 - 6:00PM
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Fartleks - 535 W Douglas #130, Wichita, KS 67213

All Groups - 2-4 miles at moderate (5-7) effort. View the course on Garmin Connect.

F
Friday, July 10

Half/Full - All Groups: cross training 30-45 min (cycle, arc trainer, elliptical), lower body, core, and foam roll.

S
Saturday, July 11 - 7:00AM (Half/Full 6:30AM)
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TJ's Office, 126 S. Ida, Wichita, KS 67211

5K - 4 miles; 10K - 6 miles (7:00 AM). Half - 7 miles; Full - 8 miles (6:30 AM). All groups at easy effort. View the course on Garmin Connect.

S
Sunday, July 12

On your own: 5K/10K - 3-5 miles OR cross train 30-45 min if too sore. Half/Full - 1 to 3 miles easy effort.

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Training Tips & Reminders

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Stay hydrated every day — even on days you don't run — as hotter weather moves in

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Bring a goodie for Saturday's pot luck breakfast at the TJ's office (enter at the southeast corner)

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Note the special Saturday start times: 7:00 AM for 5K/10K, 6:30 AM for Half/Full