Prepare for the Mental Challenge: Yoga and Half Marathon Training - Page 7

Mindith Rahmat

Founder

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

 

Week 7

Day 1

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 2

Interval Day 

Run 50 minutes with 6 x 4 minute at a hard pace and 1 minute at an easy pace

 

Day 3

Run 40-50 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 30 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

Run 100 minutes

 

Day 7

Race Pace

Run 40 minutes with 20 minutes at half marathon pace

 

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

 

 

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