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Workouts

Women’s Workout: Cycle 15, Week 12

Cycle 15 of the women's workouts focuses on training for a half marathon.

Mindith Rahmat

Written by Mindith Rahmat Last updated on December 23, 2014

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

Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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