Current Training Week

Week 13: September 14-20

Hello Runners and Walkers! Welcome to week 13 of your training session. Can you believe the end is getting closer? This will be the last hard training week. After this is taper time. ALL OF YOU have been killing it and we could not be more proud of you.

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Announcements

  • We need to start thinking about the End of Session Party and are open to your suggestions. We want to celebrate your accomplishments with you. Email us at tjsrunning.org to share your thoughts.
  • Local races: Sept 19 - Road Home 10K/5K/1M; Sept 20 - Golden Harvest Half Marathon 13.1M/10K/5K/1M/Kids Run.
  • Birthdays: Sept 14 - Jason Greenlee; Sept 20 - Scott Brown.
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5K, 10K, Half & Full Training

M
Monday, Sept 14

Core and lower body with stretching (on your own)

T
Tuesday, Sept 15 - 6PM
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Wichita Collegiate School, 9115 E 13th St N, Wichita, KS 67206

Much higher effort. Push your effort to match your race effort, but no sprinting. Water stops should be just long enough to hydrate, just like they would be on race day.

5K/10K/Half/Full: Race day practice. All groups: 30 minutes.

W
Wednesday, Sept 16

Core and upper body with stretching (on your own)

T
Thursday, Sept 17 - 6PM
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Fartleks - 535 W Douglas, Wichita, KS 67213

Moderate effort. You can still converse, though full sentences without extra breaths may not be possible.

5K/10K/Half/Full: 30 minutes of intervals: recovery effort for 2 minutes, then push for 30 seconds.

View the route on Garmin Connect
F
Friday, Sept 18

Core and lower body with stretching (on your own)

S
Saturday, Sept 19
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Pawnee Prairie Park, 2625 S Tyler Rd

Easy effort. You should be able to carry on a good conversation without gasping for breath.

5K - 7:00AM: 4 miles

10K - 7:00AM: 7 miles

Half - 6:00AM: 14 miles

Full - 6:00AM: 22 miles

View the all-groups out-and-back route on Garmin Connect
S
Sunday, Sept 20

1-3 miles (on your own)