Prepare for the Mental Challenge: Yoga and Half Marathon Training

EDITOR’S NOTE: These workouts are designed by Breaking Muscle founder Mindith Rahmat. Mindith is an RYT 500 Certified Yoga Therapist, certified CrossFit coach, and long time fitness enthusiast with extensive experience in Russian kettlebells and bodyweight exercise.

Training for a Half Marathon

Use this twelve-week program to prepare your body and mind to successfully complete a 13.1 mile race.

EDITOR’S NOTE: These workouts are designed by Breaking Muscle founder Mindith Rahmat. Mindith is an RYT 500 Certified Yoga Therapist, certified CrossFit coach, and long time fitness enthusiast with extensive experience in Russian kettlebells and bodyweight exercise.

Training for a Half Marathon

Use this twelve-week program to prepare your body and mind to successfully complete a 13.1 mile race.

These challenging workouts are programmed seven days per week with four to five training days and two to three rest, recovery or yoga days.

Equipment needed: timer, yoga mat, kettlebell, and battling ropes.

Week 1

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 8 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
:30, :45, 1:00, 1:15 and 1:30

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 50 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.

Week 2

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

4 x 8 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
1:00, 1:15, 1:30 and 1:45

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 60 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.

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.

Week 4

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 45 minutes
3 x 6 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
45, 1:00, 1:15 and 1:30

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 60 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.

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.

Week 6

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
5 x 4 minutes hard pace and 90 seconds 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 25 minutes at a medium pace 

Day 5

Rest, Recovery, or Yoga

Yoga Sequences
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 90 minutes

Day 7

Race Pace: Run 40 minutes with 15 minutes at your half marathon pace.

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

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.

Week 8

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 45 minutes
3 x 4 minutes hard and 1 minute 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 15 minutes 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 75 minutes

Day 7

Run 40 minutes with 10 minutes at race pace

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

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.

Week 10

Day 1

Rest, Recovery, or Yoga

Yoga Sequences
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 with 2 minutes at an easy pace between

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 25 minutes at a medium to hard 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 120 minutes

Day 7

Race Pace
Run 40 minutes at race pace with 20 minutes at half marathon pace

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

Week 11

Day 1

Rest, Recovery, or Yoga

Yoga Sequences
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 with 1 minute at an easy pace between each interval

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 30 minutes at a medium to hard pace. 

Day 5

Rest, Recovery, or Yoga

Yoga Sequences
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 6

Run 60 minutes

Day 7

Run 40 minutes with 10 minutes at a half marathon pace

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

Week 12 – Race Week!

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 45 minutes
3 minutes medium, 2 minutes easy, 3 minutes medium to hard, 2 minutes easy, and 3 minutes medium.

Day 3

Run 30 minutes at an easy pace
or
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 4

Run 35 minutes
3 minutes x 2 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

Race Day
or
Rest, Recovery, or Yoga

Yoga Sequences
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 7

Race Day – Congratulations, you’re ready!