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