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 5
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 50 minutes
4 x 4 minutes hard 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
Run 50 minutes with 20 minutes at a medium pace
Day 5
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 6
Run 80 minutes
Day 7
Race Pace: Run 40 minutes with 10 minutes being at your half marathon pace
