Current Training Week

Week 14: September 21-27

Hello Runners and Walkers! Welcome to week 14 of your training session and your long-awaited taper week. You have worked really hard, and now it is time for a break. There are no more high-mileage Saturday long runs, but we will still push through Tuesday's track workout and Thursday's group run.

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Announcements

  • If you are looking for something to do Saturday, consider volunteering at the Oktoberfest 5K. It is a great opportunity to see the other side of a race. Visit Blessed Sacrament to sign up, or talk to Scott Brown for more information.
  • We are proud to welcome Planet Fitness as an official sponsor of TJ's Running. New members will pay no enrollment fee or annual fee and receive their first month free. Current members will receive one month free and have their annual fee removed.
  • Welcome to our two new board members at large, Stephanie Callahan and Andrew Hutton. Stephanie brings 25 years of medical experience and will be our medical advisor. Andrew brings 47 years of legal experience and will be our legal advisor. Both are runners and members of TJ's Running.
  • Local races: Sept 26 - Oktoberfest 5K and 1 Mile (TJ's members use code TJS2026); Sept 27 - Subaru Loves Wichita 5K.
  • Birthdays: Sept 21 - Alejandro Esparza; Sept 26 - Yuridia Stafford.
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5K, 10K, Half & Full Training

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Monday, Sept 21

5K: 1-2 miles at an easy effort, plus core, lower body, and stretching.

10K: 2-3 easy miles, plus core, lower body, and stretching.

Half/Full: 1-2 miles, plus core, lower body, and stretching. (on your own)

T
Tuesday, Sept 22 - 6PM
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Wichita Collegiate School, 9115 E 13th St N, Wichita, KS 67206

Stretches, 400-meter warm-up, and 400-meter cool-down.

5K: Straights and curves

10K: 200s with 30-second recovery

Half: 400s with 60-second recovery

Full: 800s with 60-second recovery

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Wednesday, Sept 23

All groups: 30-45 minutes of cross-training (cycling, arc trainer, or elliptical). (on your own)

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Thursday, Sept 24 - 6PM
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Deano's, 7337 W 37th St N

5K: 2-3 miles or 30 minutes

10K/Half/Full: 3-4 miles or 30 minutes

View the route on Garmin Connect
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Friday, Sept 25

All groups: 30-45 minutes of cross-training (cycling, arc trainer, or elliptical).

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Saturday, Sept 26

No official group - Oktoberfest 5K. If you are running the race and need more miles, consider doing part of your mileage as a warm-up before the race and the remainder afterward.

If you are not racing: 5K: 3 miles; 10K: 6 miles; Half: 8 miles; Full: 12 miles.

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Sunday, Sept 27

5K/10K: 3-5 miles, or cross-train for 30-45 minutes if too sore. Half/Full: 1-3 easy shakeout miles. (on your own)