Week One: June 23–29

Mon June 23

Core and lower body with stretching (on your own)

Tue June 24 – 6PM

Wichita Collegiate School, 9115 E 13th St N, Wichita, KS 67206
All groups: 200m relays for 30 minutes

Wed June 25

Core and upper body with stretching (on your own)

Thu June 26 – 6PM

Fartleks, 535 W Douglas Ave #130, Wichita, KS 67213
Out 15 minutes and back, increase effort every 5 minutes (2 to 7 effort)

Fri June 27

Rest / Relax / Recover

Sat June 28 – 7AM

iCRYO, 2616 N Maize Rd Ste 102, Wichita, KS 67205
5K/10K: 2 miles, Half: 3 miles, Full: 4 miles (out and back)
Garmin Course

Sun June 29

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

Sub 3 Marathon / Intense Training

  • Mon: 5 miles or 40 minutes
  • Tue: 6 miles or 45 minutes
  • Wed: 7 miles or 50 minutes
  • Thu: 1 mile WU, 10×60 sec at MP, 30 sec REC, 1 mile CD
  • Fri: 4 miles or 30 minutes
  • Sat: 8 miles or 60 minutes
  • Sun: 12 miles or 90 minutes