Week 11: September 1 – September 7
5K, 10K, Half, and Full Training
Mon September 1
Core and lower body with stretching (on your own)
Tue September 2 – 6PM
Wichita Collegiate School, 9115 E 13th St N, Wichita, KS 67206
All groups: 30 minutes of track work – 200m relays
Wed September 3
Core and upper body with stretching (on your own)
Race 4 Freedom packet pickup:
ICT S.O.S / TJ’s Running, 126 S Ida St, Wichita, KS 67211
Thu September 4 – 6:30PM
Scheels, 7700 E Kellogg Dr, Wichita, KS 67207
All groups: Race 4 Freedom packet pick-up and (up to) 3.1 mile shakeout run
Fri September 5
Rest, recover, relax
Sat September 6
Sun September 7
1–3 miles at an easy pace (on your own)
Sub 3 Marathon / Intense Training
- Mon: 5 miles in 45 mins
- Tue: 10 miles or 75 mins
- Wed: 1 mile WU, 4 × 2 miles fast / 400m rec, 1 mile CD
- Thu: 5 miles or 45 mins
- Fri: 4 miles or 30 minutes
- Sat: Timed 5K in 19 mins or less
- Sun: Timed 13.1 in 90 mins or less