Prepare for the Mental Challenge: Yoga and Half Marathon Training - Page 9

Mindith Rahmat

Founder

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

 

Week 9

Day 1

Rest, Recovery, or Yoga

Yoga Sequence

5 breaths per pose (unless otherwise indicated):

  • Child's pose
  • Cat/Cow x3
  • Downward dog
  • Cobra
  • Downward dog
  • Wide legged dog with twist to right
  • Wide legged dog with twist to left
  • Vinyasa
  • Standing forward bend
  • Yogi squat
  • Pistol Stretch both right leg
  • Yogi squat
  • Pistol Stretch both left leg
  • 5 Cycles of Moon Salutation with lunge on each side
  • Mountain pose
  • Right leg lunge to hamstring stretch *1 minute
  • Downward dog
  • Upward dog
  • Left leg lunge to hamstring stretch *1 minute
  • Vinyasa
  • Wide legged dog with deep calf stretch to right
  • Wide legged dog with deep calf stretch to left
  • Vinyasa
  • Camel pose 1
  • Hero's pose
  • Camel pose 2 *go deeper with hand variations
  • Child's pose
  • Frog pose *hold 2-3 minutes
  • Right side supine hamstring stretch *hold big toe
  • Twist with straight or bent knee to right
  • Left side supine hamstring stretch *hold big toe
  • Twist with straight or bent knee to left
  • Happy baby
  • Shoulderstand *10 breaths
  • Savasana or Legs up wall *10 minutes

 

 

Day 2

Interval Day
Run 50 minutes
10, 7.5, 5 and 2.5 minute intervals 3 minutes easy between each interval

 

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 20 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 110 minutes

 

Day 7

Run 40 minutes with 20 minutes at half marathon race pace

 

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

 

 

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