Week 13: September 15 – September 21
5K, 10K, Half, and Full Training
Mon September 15
Core and lower body with stretching (on your own)
Tue September 16 – 6PM
Wichita Collegiate School, 9115 E 13th St N, Wichita, KS 67206
All groups: 30 minutes of track work – distance ladder
Wed September 17
Core and upper body with stretching (on your own)
Thu September 18 – 6PM
Fartlek’s, 535 W Douglas Ave #130, Wichita, KS 67213
All groups: out 15 minutes and back at a moderate (5–6 effort) pace
Fri September 19
Rest, recover, relax
Sat September 20
Pawnee Prairie Park, 2625 S Tyler Rd, Wichita, KS 67209
5K (7AM): 2–3 miles (out and back)
10K (7AM): 4–5 miles (out and back)
Half (6AM): 12 miles (out and back)
Full (6AM): 20 miles (out and back)
Garmin Course
Sun September 21
1–3 miles at an easy pace (on your own)
Sub 3 Marathon / Intense Training
- Mon: 5 miles or 40 mins
- Tue: 1 mile WU, 6 × 1 mile fast (6:00) / 200m rec, 1 mile CD
- Wed: 11 miles or 80 minutes
- Thu: 1 mile WU, 4 miles fast (26 mins), 1 mile CD
- Fri: 4 miles or 30 minutes
- Sat: 5 miles or 40 minutes
- Sun: Half marathon with a 7,000 elevation gain