Week 15: Sept 29 – Oct 5
5K, 10K, Half, and Full Training
- Mon Sept 29: Core and lower body with stretching (on your own)
- Tue Sept 30 – 6PM: Wichita Collegiate School, 9115 E 13th St N, Wichita, KS 67206, all groups: 30 minutes of track work, up tempo (negative) 400s w/ 100m recovery
- Wed Oct 1: Core and upper body with stretching (on your own)
- Thu Oct 2 – 6PM: Fartleks, 535 W Douglas Ave #130, Wichita, KS 67213, all groups: out 15 minutes and back at an easy to moderate (3-4 effort) pace
- Fri Oct 3: Rest, recover, relax
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Sat Oct 4: Great Plains Nature Center, 6232 East 29th St N #2200, Wichita, KS 67220
- 5K (7AM): 1–2 miles (OB)
- 10K (7AM): 2–3 miles (OB)
- Half (6AM or 7AM): 5 miles (OB)
- Full (6AM): 10 miles (OB)
- Sun Oct 5: 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, 12 × 400m fast (90 sec) / 200m rec, 1 mile CD
- Wed: 2–4 mile recovery run
- Thu: 1 mile WU, 3 miles fast (19:00), 1 mile CD
- Fri: 4 miles or 30 minutes
- Sat: 5 miles or 40 minutes
- Sun: 12 miles or 80 minutes