Week 7: August 4 – August 10

5K, 10K, Half, and Full Training

Mon August 4

Core and lower body with stretching (on your own)

Tue August 5 – 6PM

Wichita Collegiate School, 9115 E 13th St N, Wichita, KS 67206
All groups: 30 minutes of track work
5K: 200m, 10K: 200m or 400m, Half: 400m or 800m, Full: 800m

Wed August 6

Core and upper body with stretching (on your own)

Thu August 7 – 6PM

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

Fri August 8

Rest, recover, relax

Sat August 9

Great Plains Nature Center, 6232 E 29th St N #2200, Wichita, KS 67220
5K (7AM): 1–2 miles (out and back), 10K (7AM): 3–4 miles (out and back), Half (6AM): 8 miles (out and back), Full (6AM): 12 miles (out and back)
Garmin Course

Sun August 10

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, 15×400m at 5K pace / 200m recovery, 1 mile CD
  • Wed: 12 miles or 90 minutes
  • Thu: 1 mile WU, 6 miles at full pace, 1 mile CD
  • Fri: 4 miles or 30 minutes
  • Sat: 5 miles or 40 minutes
  • Sun: 20 miles in 2:30 or less