In search of the 5k PR (week 4 training)

*sigh* Despite my best efforts at Saturday morning's Double Bridge Run, the quest for the sub-24 5k continues...

Starting line of the Double Bridge 5k in Gulf Breeze, FL

Last week's plan / actual:

• Monday: strength circuit + run or bike / 30 day shred + 45 minutes on stationary bike


• Tuesday: 3 mile run / 3 mile run (felt like a 6 mile slog. How is it 80% humidity in January?)


• Wednesday: yoga + foam-rolling / 20 minute power yoga (My foam roller is gathering dust...)


• Thursday: 3 mile easy run / 3.1 mile run


• Friday: rest day / ... and I rested.


• Saturday: 5k RACE DAY! / 25:05. Not a PR, but fast enough for an age group award, and a good baseline race to help me fine tune my training plan


• Sunday: recovery day / long, leisurely walk on the beach

This week's plan:

• Monday: strength circuit + 5 mile run
• Tuesday: hill repeats
• Wednesday: yoga
• Thursday: 5-6 mile easy run + core work
• Friday: rest day
• Saturday: 8 mile run
• Sunday: fun day - any workout

How often do you incorporate strength training into your workouts?