EDITOR'S NOTE: These workouts are designed by Breaking Muscle founder Mindith Rahmat. Mindith is an RYT 500 Certified Yoga Therapist, certified CrossFit coach, and long time fitness enthusiast with extensive experience in Russian kettlebells and bodyweight exercise.

 

Cycle Fifteen: Training for a Half Marathon

Use this program to prepare your body and mind to successfully complete a 13.1 mile race. These challenging workouts will be programmed seven days per week with four to five training days and two to three rest, recovery or yoga days.

 

Equipment needed: timer, yoga mat, kettlebell, and battling ropes.

Battling ropes are available from The Art of Strength.

Breaking Muscle Shop

 

Week 7

Day 1

Rest, Recovery, or Yoga

Yoga Sequences

  • Happy baby
  • Knees to chest
  • Reclining big toe pose with *strap and 3 variations on right leg
    • 1 center
    • 2 right side
    • 3 twist to left side
  • Supine twist right with eagle legs
  • Happy baby
  • Supine twist left with eagle legs
  • Wide legged straddle grabbing toes
  • Reclining big toe pose with **strap and 3 variations left leg
    • 1 center
    • 2 left side
    • 3 twist to right side
  • Knees to chest
  • Spinal rolling x5 up to yogi squat
  • Squat hold *1 minute
  • Standing forward bend *1 minute in any arm variation
  • 3 Rounds Moon Salutations with lunge to hamstring stretch on each side
  • Child's Pose
  • Melting Heart Pose
  • Seated stretches *rolling, flexing, rotating and stretching hands, fingers and wrists
  • Right side
  • Cow face pose with arm variation *1 minute
  • Pigeon pose *2 minutes
  • Upward facing dog pose with neck rotations
  • Downward dog
  • Head to knee pose *1 minute
  • Forward fold *1 minute
  • Left Side
  • Cow face pose with arm variation *1 minute
  • Pigeon pose *2 minutes
  • Downward dog
  • Head to knee pose *1 minute
  • Plow pose *10 breaths
  • Easy wide legged twist to right
  • Knees to chest
  • Easy wide legged twist to left
  • Knees to chest
  • Legs up wall * optional to use a bolster, blanket and strap *10 minutes

 

Day 2

Interval Day 

Run 50 minutes with 6 x 4 minute at a hard pace and 1 minute at an easy pace

 

Day 3

Run 40-50 minutes at an easy pace
or
Workout
5x

  • 30 Seconds Undulating Wave *alternating
  • 20 Air Squats
  • 20 Lunges
  • 30 Seconds Undulating Wave *using both arms
  • 10 Push Ups
  • 30 Seconds Uppercuts
  • Rest: 2 minutes 

 

Day 4

Run 50 minutes with 30 minutes at a medium pace 

 

Day 5

Rest, Recovery, or Yoga

Yoga Sequence

1 minute per pose unless otherwise indicated:

  • Butterfly/cobbler stretch
  • Seated wide leg forward fold
  • Seated wide legged forward for with twist to right * 5 breaths
  • Right side double pigeon
  • Right leg cows face pose
  • Seated wide legged forward for with twist to left *5 breaths
  • Left side double pigeon
  • Left leg cows face pose
  • Yogi squat to toe squat *5 breaths
  • Pistol Stretch right side *5 breaths
  • Toe stand balance *5 breaths
  • Pistol stretch right side *5 breahs
  • Right leg bent knee forward fold
  • Left leg bent knee forward fold
  • Right leg lunge
  • Right leg hamstring stretch
  • Childs pose or Frog pose
  • Left leg lunge
  • Left leg hamstring stretch

 

Day 6

Run 100 minutes

 

Day 7

Race Pace

Run 40 minutes with 20 minutes at half marathon pace

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