Week 3: July 7 – July 13

5K, 10K, Half, and Full Training

Mon July 7

Core and lower body with stretching (on your own)

Tue July 8 – 6PM

Sedgwick County Park, 6501 W 21st St, Wichita, KS 67205
All groups: 30 minutes of hill training

Wed July 9

Core and upper body with stretching (on your own)

Thu July 10 – 6PM

Fartlek’s, 535 W Douglas Ave #130, Wichita, KS 67213
All groups: Out 15 minutes and back intervals – 5 minutes at an easy pace, 5 minutes at a moderate pace, repeat

Fri July 11

Rest, recover, relax

Sat July 12

TJ’s Running Office, 126 S Ida St, Wichita, KS 67211
5K (7AM): 2 miles (out and back), 10K (7AM): 3 miles (out and back), Half (6:30AM): 6 miles (out and back), Full: 8 miles
Garmin Course

Sun July 13

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

Sub 3 Marathon / Intense Training

  • Mon: 5 miles or 40 minutes
  • Tue: WU to a hill, 2 miles on hill (run up/jog down), CD back home
  • Wed: 8 miles or 60 minutes
  • Thu: 1 mile WU, 5 miles full pace, 1 mile CD
  • Fri: 4 miles or 30 minutes
  • Sat: 7 miles or 50 minutes
  • Sun: 16 miles or 120 minutes