Week 14: September 22 – September 28

5K, 10K, Half, and Full Training

Mon September 22

Core and lower body with stretching (on your own)

Tue September 23 – 6PM

Wichita Collegiate School, 9115 E 13th St N, Wichita, KS 67206
All groups: 30 minutes of track work – timed 200s, 400s, 800s, and 1600

Wed September 24

Core and upper body with stretching (on your own)

Thu September 25 – 6PM

Ziggy’s West, 8404 W 13th St N, Wichita, KS 67212
All groups: out 15 minutes and back at a moderate (3–4 effort) pace
Garmin Course

Fri September 26

Rest, recover, relax

Sat September 27

Planet Fitness, 6592 E Central Ave, Wichita, KS 67206
5K (7AM): 2–3 miles (out and back)
10K (7AM): 4–5 miles (out and back)
Half (6AM): 11–12 miles (2 loops)
Full (6AM): 20–22 miles (4 loops)
You can do part/all your miles on the treadmill in support of Tony’s Treadmill Takeover
Garmin Course

Sun September 28

1–3 miles at an easy pace (on your own)

Sub 3 Marathon / Intense Training

  • Mon: 5 miles or 40 mins
  • Tue: 9 miles musical fartlek
  • Wed: 10 miles or 75 minutes
  • Thu: 1 mile WU, 5 miles at full pace, 1 mile CD
  • Fri: 4 miles or 30 minutes
  • Sat: 22 miles in 2:45:00 or less
  • Sun: 5 mile recovery run