Week 12: September 8 – September 14

5K, 10K, Half, and Full Training

Mon September 8

Core and lower body with stretching (on your own)

Tue September 9 – 6PM

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

Wed September 10

Core and upper body with stretching (on your own)

Thu September 11 – 6:30PM

Walk Ons, 2661 N Maize Rd, Wichita, KS 67205
All groups: out 15 minutes and back – Course Map

Fri September 12

Rest, recover, relax

Sat September 13

TJ’s Running Office, 126 S Ida St, Wichita, KS 67211
5K (7AM): 1–2 miles
10K (7AM): 3–4 miles
Half (6AM): 8 miles
Full (6AM): 10 miles
Course Map

Sun September 14

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

Sub 3 Marathon / Intense Training

  • Mon: 5 miles in 4 mins (possible typo in source?)
  • Tue: 8 miles musical fartlek
  • Wed: 8 miles or 60 minutes
  • Thu: 10 miles or 80 minutes
  • Fri: 4 miles or 30 minutes
  • Sat: 5 miles or 40 minutes
  • Sun: 20 miles in 2:30 or less