Prepare for the Mental Challenge: Yoga and Half Marathon Training - Page 5

Mindith Rahmat

Founder

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

 

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 

 

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

 

 

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