Week 12: September 8 – September 14
5K, 10K, Half, and Full Training
Mon September 8
Core and lower body with stretching (on your own)
Tue September 9 – 6PM
Wichita Collegiate School, 9115 E 13th St N, Wichita, KS 67206
All groups: 30 minutes of track work – distance ladder
Wed September 10
Core and upper body with stretching (on your own)
Thu September 11 – 6:30PM
Walk Ons, 2661 N Maize Rd, Wichita, KS 67205
All groups: out 15 minutes and back –
Course Map
Fri September 12
Rest, recover, relax
Sat September 13
TJ’s Running Office, 126 S Ida St, Wichita, KS 67211
5K (7AM): 1–2 miles
10K (7AM): 3–4 miles
Half (6AM): 8 miles
Full (6AM): 10 miles
Course Map
Sun September 14
1–3 miles at an easy pace (on your own)
Sub 3 Marathon / Intense Training
- Mon: 5 miles in 4 mins (possible typo in source?)
- Tue: 8 miles musical fartlek
- Wed: 8 miles or 60 minutes
- Thu: 10 miles or 80 minutes
- Fri: 4 miles or 30 minutes
- Sat: 5 miles or 40 minutes
- Sun: 20 miles in 2:30 or less