Prepare for the Mental Challenge: Yoga and Half Marathon Training - Page 3

Mindith Rahmat

Founder

Women's Fitness, Yoga, Natural Movement, Bodyweight Exercise, Kettlebells

 

Week 3

Day 1

Rest, Recovery, or Yoga

Yoga Sequence
*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
3 x 10 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
1:15, 1:30, 1:45 and 2:00

 

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 70 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

 

Click on the number below that corresponds to the week of training you're in.

 

 

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