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RUNNING:
Advanced - 10km in 11 weeks
WEEK
1
2
3
4
5
6
7
8
9
10
11
Monday
Full body stretch
Run
8 KM
Tuesday
Lower body stretch
Seated shoulder press
SETS:3
REPS:15
Back exercise on all 4s
SETS:3
REPS:10
Abdominal curls
SETS:1
REPS:12
Tricep kickbacks
SETS:1
REPS:12
Inside forearm
SETS:1
REPS:12
Front and rear dumbbell lunge
SETS:3
REPS:15
Standing front leg extensions
SETS:1
REPS:12
Adduction (lying)
SETS:3
REPS:12
Wednesday
Quick stretch
Run
5 KM
Thursday
Full body stretch
Back exercise on all 4s
SETS:3
REPS:10
Wall push-ups
SETS:3
REPS:12
Abdominal curls
SETS:2
REPS:12
Bicep curls with dumbbells
SETS:3
REPS:12
Front and rear dumbbell lunge
SETS:3
REPS:15
Hamstring curls
SETS:3
REPS:12
Standing calf raises
SETS:3
REPS:15
Abduction (lying)
SETS:3
REPS:10
Friday
Lower body stretch
Run
7 KM
Saturday
Quick stretch
Run
7 KM
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