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 12 – Race Week!
Day 1
Rest, Recovery, or Yoga
Yoga Sequence
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 45 minutes
3 minutes medium, 2 minutes easy, 3 minutes medium to hard, 2 minutes easy, and 3 minutes medium.
Day 3
Run 30 minutes at an easy pace
or
Yoga Sequence
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 4
Run 35 minutes
3 minutes x 2 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
Race Day
or
Rest, Recovery, or Yoga
Yoga Sequences
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 7
Race Day