Week 16: October 6–12
🏃 5K, 10K, Half, and Full Training
- Mon Oct 6: Core and lower body with stretching (on your own)
- Tue Oct 7 – 6PM: Wichita Collegiate School, 9115 E 13th St N, Wichita, KS 67206 — all groups: 30 minutes of track work – POKER RUN
- Wed Oct 8: Core and upper body with stretching (on your own)
- Thu Oct 9 – 6PM: Bronx Pizza & Pints, 2140 W 21st St, Wichita, KS 67203 — all groups: out 15 minutes and back at an easy to moderate (3–4 effort) pace
View Garmin Course - Fri Oct 10: REST
- Sat Oct 11: 1–3 mile shakeout run (on your own)
- Sun Oct 12: 🎯 RACE DAY
🔥 Sub 3 Marathon / Intense Training
- Mon: 5 miles or 40 mins
- Tue: 1 mile WU, 12 × 200m fast (30 sec) / 100m rec, 1 mile CD
- Wed: 1–2 mile recovery run
- Thu: 3 miles in 20 mins
- Fri: 1–2 mile recovery run
- Sat: 2 miles in 15 mins
- Sun: 🏁 RACE DAY