Monday, February 11

In search of the 5k PR (week 5 training)

The quest for the sub-24 5k continues...

Last week's plan / actual:
  • Monday: strength circuit + 5 mile run / free-weights + 50 minutes on stationary bike (running in the dark at the end of a 12-hour work day just wasn't appealing)

  • Tuesday: hill repeats / 1.5 mile warmup + 8 x 200 meter hill repeats at a consistent 7:30 pace

  • Wednesday: yoga / 30 minutes of vinyasa yoga + 3 mile walk

  • Thursday: 5-6 mile easy run + core / 5.5 mile run (Sort of forgot about the planks and pushups... Oops. I made up for it with several hours of strenuous manual labor on Sunday...)

  • Friday: rest day / rest!

  • Saturday: 8 mile run / 8.25 miles cheered on by Wonder Woman (no. really.)

  • Sunday: anything goes / 4 hours of trail maintenance on the Florida Trail Association (Yea... I got into a car with strangers and let them drive me out into the woods.)

This week's plan:
Runners at the London School of Economics (circa 1920)
Image source
  • Monday: strength circuit + 4 mile run or 50 minute bike ride (I'll gladly run in rain, but not in lightning or tornadoes.)
  • Tuesday: speedwork: 8 x 400 meter intervals
  • Wednesday: yoga
  • Thursday: 5 mile tempo run + core work
  • Friday: rest day
  • Saturday: 6 mile run
  • Sunday: fun day - any workout

What are you working on this week?

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