5K Pump and Run Training

I am currently training for the 5k pump and run at the arnold fitness classic in March. Below is my current training program. I was wondering if there are any exercises I should add or change to help improve my bench press. My goals for this year are to bench my bodywieght 20 times and break 20 minutes in the 5k. I am also concerned about overtraining (mucsles have been sore for more then 2 days lately) and was wondering if I should shorten my workouts or take more days off (I am 35 years old). For the bench press portion for the workout I am integrated the following workout into my routine (http://www.menshealth.com/fitness/workout-plans-4).

SUNDAY SETS REPS

DEADLIFTS 3 sets 8 reps

DUMBELL ROWS 3 sets 8 reps

DUMBELL SHOULDER PRESS 3 sets 8 reps

PULLUPS 3 sets 8 reps

CRUNCHS 3 sets 15-20 reps

5 MIN WARMUP AND COOLDOWN ON TREADMILL

MONDAY

RUN 3-5 MILES

TUESDAY SETS REPS

BENCH PRESS 3-5 sets varies

INCLINE BENCH 3 sets 8 reps

PUSH UP HOLDS 2 sets 20 SECONDS

FLYS 3 sets 8 reps

CRUNCHS 3 sets 15-20 reps

5 MIN WARMUP AND COOLDOWN ON TREADMILL

WEDNSDAY

RUN 2-4 MILES

THURSDAY SETS REPS

SQUATS 3 sets 8 reps

GOOD MORNINGS 3 sets 10 reps

LEG EXTENSION 3 sets 8 reps

LEG CURL 2 sets 8 reps

CALVE RAISES 2 sets 12 reps

CRUNCHS 3 sets 15-20 reps

5 MIN WARMUP AND COOLDOWN ON TREADMILL

FRIDAY

RUN 2 MILES

SATURDAY SETS REPS

BENCH PRESS 3 sets VARIES

SKULLS CRUSHERS 3 sets 8 reps

CLOSE GRIP BENCH 3 sets 10 reps

TRICEP EXTENSION (DUMBELL) 3 sets 8 reps

BARBELL CURL 3 sets 8 reps

CRUNCHS 3 15-20

5 MIN WARMUP AND COOLDOWN ON TREADMILL

SUNDAY

RUN SPEED WORKOUT

1 MILE WARMUP

6X400M SPRINTS

1 MILE COOLDOWN

MONDAYOFF