EDITOR'S NOTE: These exercises are designed by Breaking Muscle founder Mindith Rahmat. Mindith is an RYT 500 Licensed Yoga Therapist, licensed CrossFit coach, and very long time health fanatic with intensive expertise in Russian kettlebells and body weight train.
Cycle Fifteen: Coaching for a Half Marathon
Use this program to organize your physique and thoughts to efficiently full a 13.1 mile race. These difficult exercises can be programmed seven days per week with 4 to 5 coaching days and two to a few relaxation, restoration or yoga days.
Gear wanted: timer, yoga mat, kettlebell, and battling ropes.
Week 5
Day 1
Relaxation, Restoration, or Yoga
Yoga Sequences
*Every pose 5 breaths except in any other case indicated:
- Mountain pose
- Standing ahead fold in ragdoll
- Standing ahead fold with proper knee bent
- Standing ahead fold with left knee bent
- Runners excessive lunge on proper
- Vinyasa
- Standing ahead bend with interlaced palms in shoulder stretch
- Runners excessive lunge on left
- Vinyasa
- Downward canine splits on proper
- Excessive runners lunge with aspect bend on proper to crescent lunge with hamstring stretch
- Vinyasa
- Downward canine splits on the left
- Excessive runners lunge with aspect bend on left to crescent lunge with hamstring stretch
- Vinyasa
- Warrior 1 – Warrior 2 – Triangle – on proper
- Vinyasa
- Eagle pose on proper – to ahead fold releasing eagle arms in deep stretch further **10 breaths
- Warrior 1 – Warrior 2 – Triangle – on left
- Vinyasa
- Eagle pose on the left – to ahead fold releasing eagle arms in deep stretch further *10 breaths
- Vinyasa
- Lizard pose on proper *10 breaths
- Pigeon on proper into king pigeon *10 breaths for every pose
- Downward canine to upward canine 3 rounds
- Lizard pose on left *10 breaths
- Pigeon on left into king pigeon *10 breaths for every pose
- Ahead fold *20 breaths
- Head to knee pose proper aspect
- Twist to proper
- Head to knee pose left aspect
- Twist to left
- Shoulderstand
- Plow
- Reclined straightforward twist with knees collectively on either side
- Legs up wall *10 minutes
Day 2
Interval Day
Run 50 minutes
4 x 4 minutes arduous and a pair of minutes straightforward
Day 3
Run 40 minutes at a straightforward tempo
or
Exercise
5x
- 30 Seconds Undulating Wave *alternating
- 20 Air Squats
- 20 Lunges
- 30 Seconds Undulating Wave *utilizing each arms
- 10 Push Ups
- 30 Seconds Uppercuts
- Relaxation: 2 minutes
Day 4
Run 50 minutes with 20 minutes at a medium tempo
Day 5
Relaxation, Restoration, or Yoga
Yoga Sequences
- Pleased child
- Knees to chest
- Reclining massive toe pose with *strap and three variations on proper leg
- 1 middle
- 2 proper aspect
- 3 twist to left aspect
- Supine twist proper with eagle legs
- Pleased child
- Supine twist left with eagle legs
- Vast legged straddle grabbing toes
- Reclining massive toe pose with **strap and three variations left leg
- 1 middle
- 2 left aspect
- 3 twist to proper aspect
- Knees to chest
- Spinal rolling x5 as much as yogi squat
- Squat maintain *1 minute
- Standing ahead bend *1 minute in any arm variation
- 3 Rounds Moon Salutations with lunge to hamstring stretch on either side
- Little one's Pose
- Melting Coronary heart Pose
- Seated stretches *rolling, flexing, rotating and stretching palms, fingers and wrists
- Proper aspect
- Cow face pose with arm variation *1 minute
- Pigeon pose *2 minutes
- Upward dealing with canine pose with neck rotations
- Downward canine
- Head to knee pose *1 minute
- Ahead fold *1 minute
- Left Facet
- Cow face pose with arm variation *1 minute
- Pigeon pose *2 minutes
- Downward canine
- Head to knee pose *1 minute
- Plow pose *10 breaths
- Simple broad legged twist to proper
- Knees to chest
- Simple broad legged twist to left
- Knees to chest
- Legs up wall * non-compulsory to make use of a bolster, blanket and strap *10 minutes
Day 6
Run 80 minutes
Day 7
Race Tempo: Run 40 minutes with 10 minutes being at your half marathon tempo