Week 11: September 1 – September 7

5K, 10K, Half, and Full Training

Mon September 1

Core and lower body with stretching (on your own)

Tue September 2 – 6PM

Wichita Collegiate School, 9115 E 13th St N, Wichita, KS 67206
All groups: 30 minutes of track work – 200m relays

Wed September 3

Core and upper body with stretching (on your own)
Race 4 Freedom packet pickup:
ICT S.O.S / TJ’s Running, 126 S Ida St, Wichita, KS 67211

Thu September 4 – 6:30PM

Scheels, 7700 E Kellogg Dr, Wichita, KS 67207
All groups: Race 4 Freedom packet pick-up and (up to) 3.1 mile shakeout run

Fri September 5

Rest, recover, relax

Sat September 6

Race 4 Freedom, 1501 N Meridian Ave, Wichita, KS 67203

Sun September 7

1–3 miles at an easy pace (on your own)

Sub 3 Marathon / Intense Training

  • Mon: 5 miles in 45 mins
  • Tue: 10 miles or 75 mins
  • Wed: 1 mile WU, 4 × 2 miles fast / 400m rec, 1 mile CD
  • Thu: 5 miles or 45 mins
  • Fri: 4 miles or 30 minutes
  • Sat: Timed 5K in 19 mins or less
  • Sun: Timed 13.1 in 90 mins or less