Week 5: July 21 – July 27

5K, 10K, Half, and Full Training

Mon July 21

Core and lower body with stretching (on your own)

Tue July 22 – 6PM

Collegiate, 9115 E 13th St N, Wichita, KS 67206
All groups: Timed ladder workout

Wed July 23

Core and upper body with stretching (on your own)

Thu July 24 – 6PM

Fartleks, 535 W Douglas Ave #130, Wichita, KS 67213
All groups: Out 15 minutes and back at an easy/moderate (3–5 effort) pace

Fri July 25

Rest, recover, relax

Sat July 26

Pawnee Prairie Park, 2625 S Tyler Rd, Wichita, KS 67209
5K (7AM): 3 miles (out and back), 10K (6AM): 5 miles (out and back), Half (6AM): 6 miles (out and back), Full (6AM): 10 miles (out and back)
Garmin Course

Sun July 27

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

Sub 3 Marathon / Intense Training

  • Mon: 5 miles, 40–45 minutes
  • Tue: WU to a hill, 3 miles on hill (run up/jog down), CD back home
  • Wed: 10 miles or 75 minutes
  • Thu: 1 mile WU, 4 miles fast (25 mins), 1 mile CD
  • Fri: 4 miles or 30 minutes
  • Sat: 6 miles or 45 minutes
  • Sun: 1 mile WU, 10K (38–40 mins), 1 mile CD