Week 13: September 15 – September 21

5K, 10K, Half, and Full Training

Mon September 15

Core and lower body with stretching (on your own)

Tue September 16 – 6PM

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

Wed September 17

Core and upper body with stretching (on your own)

Thu September 18 – 6PM

Fartlek’s, 535 W Douglas Ave #130, Wichita, KS 67213
All groups: out 15 minutes and back at a moderate (5–6 effort) pace

Fri September 19

Rest, recover, relax

Sat September 20

Pawnee Prairie Park, 2625 S Tyler Rd, Wichita, KS 67209
5K (7AM): 2–3 miles (out and back)
10K (7AM): 4–5 miles (out and back)
Half (6AM): 12 miles (out and back)
Full (6AM): 20 miles (out and back)
Garmin Course

Sun September 21

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

Sub 3 Marathon / Intense Training

  • Mon: 5 miles or 40 mins
  • Tue: 1 mile WU, 6 × 1 mile fast (6:00) / 200m rec, 1 mile CD
  • Wed: 11 miles or 80 minutes
  • Thu: 1 mile WU, 4 miles fast (26 mins), 1 mile CD
  • Fri: 4 miles or 30 minutes
  • Sat: 5 miles or 40 minutes
  • Sun: Half marathon with a 7,000 elevation gain