Week 6: July 28 – August 3

5K, 10K, Half, and Full Training

Mon July 28

Core and lower body with stretching (on your own)

Tue July 29 – 6PM

Sedgwick County Park, 6501 W 21st St, Wichita, KS 67205
All groups: 3×10 minutes of hill training, brief break in between each set

Wed July 30

Core and upper body with stretching (on your own)

Thu July 31 – 6PM

Blessed Sacrament Church, 124 N Roosevelt St, Wichita, KS 67208
All groups: Out 15 minutes and back at an easy/moderate (3–5 effort) pace
Garmin Course

Fri August 1

Rest, recover, relax

Sat August 2

Scheels, 7700 E Kellogg Dr, Wichita, KS 67207
5K (8AM): 1–2 miles (out and back), 10K (8AM): 3–4 miles (out and back), Half (7:30AM): 5 miles (out and back), Full (7:30AM): 8 miles (out and back)
Garmin Course

Sun August 3

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

Sub 3 Marathon / Intense Training

  • Mon: 5 miles, 40–45 minutes
  • Tue: 1 mile WU, 5 miles at full pace, 1 mile CD
  • Wed: 11 miles or 80 minutes
  • Thu: 2 mile WU, 15×30 sec uphill / jog down, 2 mile CD
  • Fri: 4 miles or 30 minutes
  • Sat: Timed 5K, 10K, or 15K
  • Sun: 18 miles in 2:15 or less