Week 6: July 28 – August 3
5K, 10K, Half, and Full Training
Mon July 28
Core and lower body with stretching (on your own)
Tue July 29 – 6PM
Sedgwick County Park, 6501 W 21st St, Wichita, KS 67205
All groups: 3×10 minutes of hill training, brief break in between each set
Wed July 30
Core and upper body with stretching (on your own)
Thu July 31 – 6PM
Blessed Sacrament Church, 124 N Roosevelt St, Wichita, KS 67208
All groups: Out 15 minutes and back at an easy/moderate (3–5 effort) pace
Garmin Course
Fri August 1
Rest, recover, relax
Sat August 2
Scheels, 7700 E Kellogg Dr, Wichita, KS 67207
5K (8AM): 1–2 miles (out and back), 10K (8AM): 3–4 miles (out and back), Half (7:30AM): 5 miles (out and back), Full (7:30AM): 8 miles (out and back)
Garmin Course
Sun August 3
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, 5 miles at full pace, 1 mile CD
- Wed: 11 miles or 80 minutes
- Thu: 2 mile WU, 15×30 sec uphill / jog down, 2 mile CD
- Fri: 4 miles or 30 minutes
- Sat: Timed 5K, 10K, or 15K
- Sun: 18 miles in 2:15 or less