Half Marathon Program
Week 5 | Half Day 29
Core Work & Restoration Training
A lot of new looks are coming your way for this next month’s core work and restoration training along with a continuation of the work we’ve already started. Remember, you can always go back to the strength days in BD1 if you need a refresher or if you’re not yet ready for these new challenges.
Remember it’s easy to go through the motions or to skip this day altogether. But trust us, today’s where you lay the foundation for a strong connected body than can handle all the tough running in the weeks ahead! Breathe, breathe, breathe and have fun with some new moves!
Choose A Training Week
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- 2
- 3
- 4
- 5
- 6
- 7
- 8
1
Week 1
2
Week 2
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Fun Run & Cross Training Day Week 1 | Day 7
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Core Work & Restoration Training Week 2 | Day 8
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Posture, Breathing, & Pulling Drills Week 2 | Day 9
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Strength & Cross Training Week 2 | Day 10
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Hill Intervals Week 2 | Day 12
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Rest Nutrition & Mobility Week 2 | Day 12
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Distance Run Week 2 | Day 13
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Fun Run & Cross Training Day Week 2 | Day 14
3
Week 3
4
Week 4
5
Week 5
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Core Work & Restoration Training Week 5 | Day 29
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Posture, Breathing, & Armswing Drills Week 5 | Day 30
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Single Arm & Leg Strength Training Week 5 | Day 31
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Tempo Intervals Week 5 | Day 32
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Rest Sleep & Standing Challenge Week 5 | Day 33
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Distance Run Week 5 | Day 34
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Fun Run & Cross Training Day Week 5 | Day 35
6
Week 6
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Core Work & Restoration Training Week 6 | Day 36
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Posture, Breathing, & Armswing Drills Week 6 | Day 37
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Single Arm & Leg Strength Training Week 6 | Day 38
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Tempo Intervals Week 6 | Day 39
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Rest Sleep & Standing Challenge Week 6 | Day 40
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Distance Run Week 6 | Day 41
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Fun Run & Cross Training Day Week 6 | Day 42
7
Week 7
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Core Work & Restoration Training Week 7 | Day 43
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Posture, Breathing, & Armswing Drills Week 7 | Day 44
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Single Arm & Leg Strength Training Week 7 | Day 45
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Tempo Intervals Week 7 | Day 46
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Rest Sleep & Standing Challenge Week 7 | Day 47
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Distance Run Week 7 | Day 48
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Fun Run & Cross Training Day Week 7 | Day 49
8
Week 8
Today’s workout
- Warm up
Integrate breathing in with all movements.
4 rounds: 10 single leg dead lifts + 10 side steps (or jane fonda leg raises)
4 rounds: side planks with 10 leg raises (each side) + 10 dead bugs with a 2″ hold
- Mainset
4 rounds: 10 lunges (each leg) + 10 staggered hand pushups
4 rounds: 45″ single arm planks (alternate arms slowly side to side) + 10 v up/tuck up variations
4 rounds: 10 arch rocks + 10 happy stars
Mobility
Chest stretch (on belly). ~2 minutes per side
Upward dog + downward dog flow ~5-10 reps (or 2 minutes)
Anterior + posterior banded hip stretch. ~2 minutes per side in each direction