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Updated 12 March 2013

Run & Cycle Intermediate - Run 5km, Cycle 20km in 11 weeks

At completion you will be able to run 5 km and cycle 20 km at a moderate pace.

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Programme information:
Level: Intermediate; Men & Women
Where: In a gym or outdoors.
Components: Cardio (run, cycle), resistance exercises & stretches
Weeks: 11
Sessions per week: 4 x Cardio combo; 2 x Resistance training.
At completion: You will be able to run 5 km and cycle 20 km at a moderate pace. 

WEEK 1

Monday

Full body stretch
Cardio combo (R10min, W2min ,R5min, W2min) x 2

Tuesday

Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Standing front leg extensions
Adduction (lying)

Wednesday

Quick stretch
Cycle 40 min at moderate intensity

Thursday
Full body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep reverse curl
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)

Friday
Lower body stretch
Cardio combo (R10min, W2min, R5min, W2min) x 2

Saturday
Quick stretch
Cycle 20 min at high intensity

WEEK 2

Monday

Full body stretch
Cardio combo (R13min, W2min,R5min, W2min, R7min,W2min)

Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Triceps overhead extension
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
 
Wednesday
Quick stretch
Cycle 40 min at moderate intensity

Thursday
Full body stretch
Back exercise on all 4s
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
 
Friday
Lower body stretch
Cardio combo (R13min, W2min, R5min, W2min, R7min, W2min)

Saturday
Quick stretch
Cycle 20 min at high intensity

WEEK 3

Monday

Full body stretch
Cardio combo (R15min, W2min, R5min, W2min,R10min, W2min)

Tuesday
Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Standing front leg extensions
Adduction (lying)

Wednesday
Quick stretch
Cycle 40 min at moderate intensity

Thursday

Full body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep reverse curl
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)
 
Friday
Lower body stretch
Cardio combo (R15min, W2min,R5min, W2min,R10min, W2min)

Saturday
Quick stretch
Cycle 20 min at high intensity

WEEK 4

Monday

Full body stretch
Cardio combo (R15min, W2min,R5min, W2min, R10min, W2min)

Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Triceps overhead extension
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband

Wednesday
Quick stretch
Cycle 50 min at moderate intensity

Thursday
Full body stretch
Back exercise on all 4s
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball

Friday
Lower body stretch
Cardio combo (R15min, W2min, R5min, W2min,R10min, W2min)

Saturday
Quick stretch
Cycle 20m at high intensity

WEEK 5

Monday

Full body stretch
Cardio combo (R15min, W2min,R5min, W2min,R10min, W2min)

Tuesday
Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Standing front leg extensions
Adduction (lying)
Inside forearm
Front and rear dumbbell lunge
Hamstring curls

Wednesday
Quick stretch
Cycle 50 min at moderate intensity

Thursday
Full body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep reverse curl
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)

Friday
Lower body stretch
Cardio combo (R15min, W2min, R5min, W2min,R10min, W2min)

Saturday
Quick stretch
Cycle 30 min at high intensity

WEEK 6

Monday

Full body stretch
Cardio combo (R20min, W2min,R5min, W2min, R5min,W2min)

Tuesday

Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Triceps overhead extension
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband

Wednesday

Quick stretch
Cycle 50 min at moderate intensity

Thursday
Full body stretch
Back exercise on all 4s
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball

Friday

Lower body stretch
Cardio combo (R20min, W2min, R5min, W2min, R5min,W2min)

Saturday
Quick stretch
Cycle 30 min at high intensity

WEEK 7

Monday

Full body stretch
Cardio combo (R20min, W2min, R5min, W2min, R5min, W2min)

Tuesday

Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Standing front leg extensions
Adduction (lying)
Inside forearm
Front and rear dumbbell lunge

Wednesday
Quick stretch
Cycle 50 min at moderate intensity

Thursday
Full body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep reverse curl
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)

Friday
Lower body stretch
Cardio combo (R20min, W2min, R5min, W2min, R5min, W2min)

Saturday

Quick stretch
Cycle 30min at high intensity

WEEK 8

Monday

Full body stretch
Cardio combo 5 km Route (R20min, W2min, R5min, W2min, Run the rest)

Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Triceps overhead extension
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
 
Wednesday
Quick stretch
Cycle 50 min at moderate intensity

Thursday
Full body stretch
Back exercise on all 4s
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball

Friday

Lower body stretch
Cardio combo

Saturday
Quick stretch
Cycle 30 min at high intensity

WEEK 9

Monday

Full body stretch
Cardio combo 5 km Route (R25min, W2min, Run the rest)

Tuesday
Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Standing front leg extensions
Adduction (lying)
Inside forearm
Front and rear dumbbell lunge

Wednesday
Quick stretch
Cycle 60 min at moderate intensity

Thursday
Full body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep reverse curl
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)

Friday
Lower body stretch
Cardio combo 5 km Route (R25min, W2min, Run the rest)

Saturday

Quick stretch
Cycle 30 min at high intensity

WEEK 10

Monday

Full body stretch
Cardio combo 5 km Route (R25min, W2min, Run the rest)

Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Triceps overhead extension
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband

Wednesday

Full body stretch
Cycle 60 min at moderate intensity

Thursday
Full body stretch
Back exercise on all 4s
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball

Friday
Lower body stretch
Cardio combo 5 km Route (R25min, W2min, Run the rest)

Saturday
Quick stretch
Cycle 30 min at a high intensity




 
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