Week 8: August 11 – August 17

5K, 10K, Half, and Full Training

Mon August 11

Core and lower body with stretching (on your own)

Tue August 12 – 6PM

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

Wed August 13

Core and upper body with stretching (on your own)

Thu August 14 – 6PM

Deano’s West, 7337 W 37th St N, Wichita, KS 67205
All groups: Out 15 minutes and back at a moderate (5–6 effort) pace
Garmin Course

Fri August 15

Rest, recover, relax

Sat August 16

Natural Wellness Physiotherapy, 309 S Greenwich Rd, Wichita, KS 67207
5K (7AM): 1–2 miles (out and back), 10K (7AM): 3–4 miles (out and back), Half (6AM): 9 miles (out and back), Full (6AM): 14 miles (out and back)
Garmin Course

Sun August 17

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, 16×200m at mile pace / 1 min recovery, 1 mile CD
  • Wed: 10 miles or 75 minutes
  • 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: Timed half marathon in 1:25:00