Current Training Week

Week 4: July 13 - July 19

Here we are in week 4 already! Your weekly training schedule designed to help you reach your running goals with precision and purpose.

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Announcements

  • 📧

    We apologize for the delay with the weekly email. We are working on a plan that will ensure all emails are sent out no later than Sunday afternoon.

  • 🌡️

    Mother nature is going to keep us pretty warm and dry for the next week. Knowing this will sound like a broken record, but… HYDRATE, HYDRATE, HYDRATE!!!

  • 🥤

    You should also be working on your different nutrition choices and learning which works best for you. Our Saturday runs are a lot slower than you will be running on race day — that's by design. Slower (less effort/pace) but more time on your feet. You will need to bring nutrition with you for these runs to make sure you don't "bonk." Research and practice now so you'll be ready on race day.

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All Groups

M
Monday, July 13

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

T
Tuesday, July 14 - 6:00PM
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Wichita Collegiate School, 9115 E 13th St N, Wichita, KS 67206

5K/10K - 400/200, 200/100, 200/200; Half - 12 x 200; Full - 10 x 400 (both at 6-8 effort).

W
Wednesday, July 15

On your own: all groups - cross training 30-45 min (cycle, arc trainer, elliptical).

T
Thursday, July 16 - 6:00PM
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Bricktown, 2142 N. Tyler

5K - 2-3 miles or 30 minutes; 10K - 4-5 miles or 30 minutes; Half/Full - 3 miles or 30 minutes. View the course on Garmin Connect.

F
Friday, July 17

Half/Full - all groups: cross training 30-45 min (cycle, arc trainer, elliptical).

S
Saturday, July 18
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Jimmy's Egg, 550 N Webb Rd

5K - 5 miles; 10K - 7 miles; Half - 8 miles; Full - 10 miles (all groups at easy effort). View the course on Garmin Connect.

S
Sunday, July 19

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

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Training Tips & Reminders

✓

Stay hydrated before, during, and after your runs — it's going to stay warm and dry

🥤

Bring nutrition on your Saturday long runs so you don't "bonk" — practice now for race day

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Slower but more time on your feet builds the endurance you'll need