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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 in depth 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 2
Day 1
Relaxation, Restoration, or Yoga
Yoga Sequence
*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 arms 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 all sides
- Legs up wall *10 minutes
Day 2
Interval Day
Run 50 minutes
4 x 8 minutes medium and a pair of minutes straightforward
Day 3
Run 40 minutes at a simple 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
Hill Day
Run 45 minutes
1:00, 1:15, 1:30 and 1:45
Day 5
Relaxation, Restoration, or Yoga
Yoga Sequence
- 1 minute per pose except in any other case indicated:
- Butterfly/cobbler stretch
- Seated broad leg ahead fold
- Seated broad legged ahead for with twist to proper * 5 breaths
- Proper aspect double pigeon
- Proper leg cows face pose
- Seated broad legged ahead for with twist to left *5 breaths
- Left aspect double pigeon
- Left leg cows face pose
- Yogi squat to toe squat *5 breaths
- Pistol Stretch proper aspect *5 breaths
- Toe stand steadiness *5 breaths
- Pistol stretch proper aspect *5 breahs
- Proper leg bent knee ahead fold
- Left leg bent knee ahead fold
- Proper leg lunge
- Proper 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 a simple tempo
or
Exercise
4x
- 20 Kettlebell Swings
- 30 Seconds Undulating Waves *one arm
- 20 Alternating Lunge
- 20 Air Squats
- 10 Kettlebell Clear and Press
- 30 Seconds Snakes
- 10 Leg Lifts
- Relaxation: 2 minutes
