Exercise · fitness · Running

5K Training: Week 4 (20.58)

Sunday (1-22-17)

  • 5 mile run
  • 1 mile walk on treadmill (for the step count)

Monday (1-23-17)

  • 3 mile run
  • cycled 8.3 miles
  • strength training (abs, planks, etc.)
  • 4.17 mile walk

Tuesday (1-24-17)

  • 9×200 m with 200 m in between each interval
  • ran 4.52 miles including warm up and cool down


I hit a really good pace on most of my intervals. The arches of my feet were cramping the night before and were a bit sore because I was wearing heals the day before. I just made sure to warm up and cool down well on the green.

Wednesday (1-25-17)

  • cycled 17.39 miles
  • strength training (bench press and dumbbells)

Thursday (1-26-17)

  • 4 mile run
  • strength training (push ups)


This was a really great run! It looks like I was really bundled up, but I was actually wearing shorts. Perfect running weather = 45-48 degrees F = shorts + long sleeves. Like a horse that gets frisky on a cold day; I was feeling strong.

Friday (1-27-17)

  • 45 minutes of stair climbing (0.76 miles and 180 floors)

Saturday (1-28-17)

  • 4 mile run
  • cycled 6.14 miles
  • strength training (jump squats, abs, push ups, etc.)

Total running miles: 20.58

All miles: 83.54

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