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 4
Day 1
Rest, Recovery, or Yoga
Yoga Sequences
*Each pose 5 breaths unless otherwise indicated:
- Mountain pose
- Standing forward fold in ragdoll
- Standing forward fold with right knee bent
- Standing forward fold with left knee bent
- Runners high lunge on right
- Vinyasa
- Standing forward bend with interlaced hands in shoulder stretch
- Runners high lunge on left
- Vinyasa
- Downward dog splits on right
- High runners lunge with side bend on right to crescent lunge with hamstring stretch
- Vinyasa
- Downward dog splits on the left
- High runners lunge with side bend on left to crescent lunge with hamstring stretch
- Vinyasa
- Warrior 1 – Warrior 2 – Triangle – on right
- Vinyasa
- Eagle pose on right – to forward fold releasing eagle arms in deep stretch additional **10 breaths
- Warrior 1 – Warrior 2 – Triangle – on left
- Vinyasa
- Eagle pose on the left – to forward fold releasing eagle arms in deep stretch additional *10 breaths
- Vinyasa
- Lizard pose on right *10 breaths
- Pigeon on right into king pigeon *10 breaths for each pose
- Downward dog to upward dog 3 rounds
- Lizard pose on left *10 breaths
- Pigeon on left into king pigeon *10 breaths for each pose
- Forward fold *20 breaths
- Head to knee pose right side
- Twist to right
- Head to knee pose left side
- Twist to left
- Shoulderstand
- Plow
- Reclined easy twist with knees together on each side
- Legs up wall *10 minutes
Day 2
Interval Day
Run 45 minutes
3 x 6 minutes medium and 2 minutes easy
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
Hill Day
Run 45 minutes
45, 1:00, 1:15 and 1:30
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 60 minutes
Day 7
Run 40 minutes at an easy pace
or
Workout
4x
- 20 Kettlebell Swings
- 30 Seconds Undulating Waves *one arm
- 20 Alternating Lunge
- 20 Air Squats
- 10 Kettlebell Clean and Press
- 30 Seconds Snakes
- 10 Leg Lifts
- Rest: 2 minutes
