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Updated 12 March 2013

Running Advanced - 10km in 21 weeks

At completion You will be able to run a 21km race at a medium pace.

0
Programme information:
Level: Advanced; Men & Women
Where: In gym or at home
Components: Cardio (running), resistance exercises & stretches
Weeks: 11
Sessions per week: 3-4 x Running; 2 x Resistance training.
At completion: You will be able to run a 21km race at a medium pace.

WEEK 1

Monday

Full body stretch
Run 6 km

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

Wednesday
Quick stretch
Run 5 km

Thursday
Back exercise on all 4s
Abdominal curls
Wall push-ups
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
 
Friday
Quick stretch
Run 5 KM

Saturday

Lower body stretch
Run 6 km

WEEK 2

Monday

Full body stretch
Run 7 km

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

Wednesday
Quick stretch
Run 5 km

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
Run 6 km

Saturday
Quick stretch
Run 6 km

WEEK 3

Monday

Full body stretch
Run 8 km

Tuesday
Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)
 
Wednesday
Quick stretch
Run 5 km

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

Friday
Lower body stretch
Run 7 km

Saturday
Quick stretch
Run 7 km

WEEK 4

Monday

Full body stretch
Run 9 km

Tuesday
Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Standing front leg extensions
Adduction (lying)
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
 
Wednesday
Quick stretch
Run 5 km
 
Thursday
Full body stretch
Abdominal curls
Wall push-ups
Back exercise on all 4s
Bicep reverse curl
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)

Friday
Lower body stretch
Run 8 km

Saturday
Quick stretch
Run 8 km

WEEK 5

Monday

Full body stretch
Run 10 km

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

Wednesday
Quick stretch
Run 5 km

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
Run 8 km

Saturday
Quick stretch
Run 7 km

WEEK 6

Monday

Full body stretch
Run 12 km

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

Wednesday
Quick stretch
Run 6 km

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
Run 10 km

Saturday
Quick stretch
Run 6 km

WEEK 7

Monday

Full body stretch
Run 14 km

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
Run 6 km

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
Run 10 km

Saturday
Quick stretch
Run 8 km

WEEK 8

Monday

Full body stretch
Run 16 km

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
Run 6km

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
Run 10km

Saturday
Quick stretch
Run 8km

WEEK 9

Monday

Full body stretch
Run 18 km

Tuesday
Lower body stretch
Seated row
Seated shoulder press
Abdominal curls
Tricep kickbacks
Inside forearm
Standing front leg extensions
Adduction (lying)

Wednesday
Quick stretch
Run 6 km

Thursday

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

Friday
Lower body stretch
Run 10km

Saturday
Quick stretch
Run 8 km

WEEK 10

Monday

Full body stretch
Run 12km

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

Wednesday
Quick stretch
Run 6km

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
Run 10km

Saturday
Quick stretch
Run 6km

WEEK 11

Monday

Full body stretch
Run 21km

Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
 
Thursday
Full body stretch
Pecs with band/dumbbells
Boxing abs exercise
Back exercise on all 4s
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball

Friday
Lower body stretch
Run 5km

Saturday
Quick stretch
Run 10km
 
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