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Updated 12 March 2013

Running Intermediate - 10km in 11 weeks

At completion you will be able to run a 10km race at a medium pace.

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Programme information:
Level: Intermediate; Men & Women
Where: In gym or at home
Components: Cardio (running), resistance exercises & stretches
Weeks: 11
Sessions per week: 4 x Running; 2 x Resistance training.
At completion: You will be able to run a 10km race at a medium pace.

WEEK 1

Monday

Total body stretch
Walk 30min

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
Walk 30min

Thursday
Total 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
Walk 30min

Saturday
Quick stretch
Walk 30min

WEEK 2

Monday

Total body stretch
Run (Run 1min, walk 2min) x 10

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 (Run 1min, walk 2min) x 10

Thursday
Total 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 (Run 2min, walk 2min) x 6

Saturday
Quick stretch
Run (Run 2min, walk 2min) x 10

WEEK 3

Monday

Total body stretch
Run(Run 2min, walk 2min) x 10

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 (Run 2min, walk 2min) x 10

Thursday
Total 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 (Run 3min, walk 3 min) x 6

Saturday
Quick stretch
Run (Run 3min, walk 3min) x 6

WEEK 4

Monday

Total body stretch
Run(R4min, W2min) x 10

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 (R4min, W2min) x 10

Thursday
Total 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 (R4min, W1min) X 6

Saturday
Quick stretch
Run (R4min, W1min) x 6

WEEK 5

Monday

Total body stretch
Run (R7min, W2, R5min, W2) x2

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 (R7min, W2, R5min, W2) x2

Thursday
Total 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 (R10min, W2, R5min, W2) x2

Saturday
Quick stretch
Run (R10min, W2, R5min, W2) x2

WEEK 6

Monday

Total body stretch
Run (R13min, W2, R5min, W2, R7min, W2)

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 (R13min, W2, R5min, W2, R7min, W2)

Thursday
Total 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 (R15min, W2, R5min, W2, R10min, W2)

Saturday
Quick stretch
Run (R15min, W2, R5min, W2, R10min, W2)

WEEK 7

Monday

Total body stretch
Run (R20min, W2, R5min, W2, R5min, W2)

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 (R15min, W2, R5min, W2, R5min, W2)

Thursday
Total 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 (R20min, W2, R5min, W2, R5min, W2)

Saturday
Quick stretch
Run (R15min, W2, R5min, W2, R5min, W2)

WEEK 8

Monday

Total body stretch
Run 5km route (R20min, W2, R5min, W2, run the rest)

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 5km route (R25min, W2, run the rest)

Thursday
Total 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 5km route (R20min, W2, R5min, W2, run the rest)

Saturday
Quick stretch
Run 5km route (R25min, W2, run the rest)

WEEK 9

Monday

Total body stretch
Run 5km

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 5km

Thursday

Total body stretch
Back exercise on all 4s
Wall push-ups
Bicep curls with dumbbells
Abdominal curls
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)
 
Friday
Lower body stretch
Run 5km

Saturday
Quick stretch
Run 5km

WEEK 10

Monday

Total body stretch
Run 6km

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 5km

Thursday
Total 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 6km

Saturday
Quick stretch
Run 5km

WEEK 11

Monday

Total body stretch
Run 6km

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 5km

Thursday
Total 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
Rest

Saturday
Quick stretch
Run 10km race
 
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