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.
Week 11
Day 1
Rest, Recovery, or Yoga
Yoga Sequences
5 breaths per pose (unless otherwise indicated):
- Child’s pose
- Cat/Cow x3
- Downward dog
- Cobra
- Downward dog
- Wide legged dog with twist to right
- Wide legged dog with twist to left
- Vinyasa
- Standing forward bend
- Yogi squat
- Pistol Stretch both right leg
- Yogi squat
- Pistol Stretch both left leg
- 5 Cycles of Moon Salutation with lunge on each side
- Mountain pose
- Right leg lunge to hamstring stretch *1 minute
- Downward dog
- Upward dog
- Left leg lunge to hamstring stretch *1 minute
- Vinyasa
- Wide legged dog with deep calf stretch to right
- Wide legged dog with deep calf stretch to left
- Vinyasa
- Camel pose 1
- Hero’s pose
- Camel pose 2 *go deeper with hand variations
- Child’s pose
- Frog pose *hold 2-3 minutes
- Right side supine hamstring stretch *hold big toe
- Twist with straight or bent knee to right
- Left side supine hamstring stretch *hold big toe
- Twist with straight or bent knee to left
- Happy baby
- Shoulderstand *10 breaths
- Savasana or Legs up wall *10 minutes
Day 2
Interval Day
Run 50 minutes
10, 7.5, 5 and 2.5 minute intervals with 1 minute at an easy pace between each interval
Day 3
Run 40 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 to hard pace.
Day 5
Rest, Recovery, or Yoga
Yoga Sequences
5 breaths per pose (unless otherwise indicated):
- Child’s pose
- Cat/Cow x3
- Downward dog
- Cobra
- Downward dog
- Wide legged dog with twist to right
- Wide legged dog with twist to left
- Vinyasa
- Standing forward bend
- Yogi squat
- Pistol Stretch both right leg
- Yogi squat
- Pistol Stretch both left leg
- 5 Cycles of Moon Salutation with lunge on each side
- Mountain pose
- Right leg lunge to hamstring stretch *1 minute
- Downward dog
- Upward dog
- Left leg lunge to hamstring stretch *1 minute
- Vinyasa
- Wide legged dog with deep calf stretch to right
- Wide legged dog with deep calf stretch to left
- Vinyasa
- Camel pose 1
- Hero’s pose
- Camel pose 2 *go deeper with hand variations
- Child’s pose
- Frog pose *hold 2-3 minutes
- Right side supine hamstring stretch *hold big toe
- Twist with straight or bent knee to right
- Left side supine hamstring stretch *hold big toe
- Twist with straight or bent knee to left
- Happy baby
- Shoulderstand *10 breaths
- Savasana or Legs up wall *10 minutes
Day 6
Run 60 minutes
Day 7
Run 40 minutes with 10 minutes at a half marathon pace
