Week 4: July 14 – July 20

5K, 10K, Half, and Full Training

Mon July 14

Core and lower body with stretching (on your own)

Tue July 15 – 6PM

Collegiate, 9115 E 13th St N, Wichita, KS 67206
All groups: 30 minutes of speed work, PTTS

Wed July 16

Core and upper body with stretching (on your own)

Thu July 17 – 6PM

Walk Ons, 2661 N Maize Rd, Wichita, KS 67205
All groups: Out 15 minutes and back at a moderate pace with a few strides
Garmin Course

Fri July 18

Rest, recover, relax

Sat July 19

Andover Community Center, 1008 E 13th St, Andover, KS 67002
5K (7AM): 2 miles (out and back), 10K (7AM): 4 miles (out and back), Half (7AM): 4 miles (out and back), Full (6:30AM): 8 miles (out and back)
Garmin Course

Sun July 20

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

Sub 3 Marathon / Intense Training

  • Mon: 5 miles or 40 minutes
  • Tue: 1.5 mile WU, 8×800m (3 min) fast / 1 min rec, 1.5 mile CD
  • Wed: 9 miles or 65 minutes
  • Thu: 6 miles musical fartlek / 45 mins or less
  • Fri: 4 miles or 30 minutes
  • Sat: 8 miles or 60 minutes
  • Sun: 20 miles in 2:30 or less