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Running and Yoga: A Full Marathon Training Schedule
The confirmation email is in your inbox. You have signed up for your first half or full marathon. You will dedicate the next 12-20 weeks to preparing yourself physically and mentally for race day, one mile at a time.
Running 3-4 times a week will build the stamina, strength and endurance you’ll need to complete the 13.1 or 26.2 mile race. But running alone isn’t enough. There will be days each week in which you are focusing on cross training and recovery. These days should include core, balance work, strength training, breath control and mental focus. All of which are a big part of the yoga practice.
Why runners should practice yoga
Yoga is one of best methods of cross training and recovery for runners. There are so many different styles of yoga and ways to practice, that you can tailor it to your needs during the different phases of your training plan.
When your are building up the miles, a power yoga practice will improve lung capacity, strengthen your core and legs as well as stretch places like your hamstrings, glutes and hip flexors. As you begin to move into weeks with more volume, you can reduce the intensity of your yoga practice and go for something more restorative.
The yoga and running full marathon training plan
I’ve put together a 20-week training plan for beginners that will take you from zero to half marathon and then to a full marathon. Within each week there are 3-4 days of running and 2-3 days of yoga and at least 1 rest day.
Tips to remaining strong during training
- Get adequate sleep and eat well. This means: eat real food, eat a ton of vegetables, and don’t overeat.
- Respect your body and listen when something doesn’t feel right.
- Follow the schedule. Don’t double up on workouts unless specified.
Descriptions of yoga classes
- Power Yoga/Heated Vinyasa Flow: This class should be rigorous, faced paced and strong.
- Hatha Yoga: This class will be slower than the power yoga practice but will still focus on alignment and breathing.
- Restorative/Yin: This type of class is very slow and you may end up holding postures for up to 5 minutes.
Running Tips
Time Trials: These runs are meant for you to get a feel for how you will run on race day. Make note of your time. Run at a smooth and even pace.
Speed Work: There are many ways to incorporate speed work into your training. Below is a list of 5 different workouts that focus on speed. Feel free to modify these or search the web for more. Make sure to warm up for 10 minutes and cool down for 10 minutes.
Sprints
10 Rounds every 2 Minutes- 100 meter sprint
Hill Sprints
Find a hill. Run up the hill and then walk down up to 10 times.
Fartlek
Every 5 minutes run fast for 1:00 then return to normal pace.
Track Workouts
8×400- Sprint straightaways and walk curves
*2 minute rest after round 4, then continue
Intervals
30 seconds sprint/30 seconds recover
1 minute sprint/1 minute recover
2 minutes sprint/2 minutes recover
1 minute sprint/1 minute recover
30 seconds sprint/30 seconds recover
5-minute recovery run
Repeat once
The half marathon and full marathon training schedule
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| 1- Build | Rest Day | 3 Miles | Power Yoga | 3 Miles + Speed Work | Rest or Restorative/Yin | Power Yoga | 4 Miles |
| 2- Build | Rest Day | 3 Miles + Speed Work | Power Yoga | 3 Miles | Rest or Restorative/Yin | Power Yoga | 4 Miles |
| 3- Build | Rest Day | 3.5 Miles | Power Yoga | 3.5 Miles + Speed Work | Rest or Restorative/Yin | Power Yoga | 5 Miles |
| 4- Build | Rest Day | 3.5 Miles + Speed Work | Power Yoga | 3.5 Miles | Rest or Restorative/Yin | Power Yoga | 5 Miles |
| 5- Build | Rest Day | 4 Miles | Power Yoga | 4 Miles + Speed Work | Rest or Restorative/Yin | Power Yoga | 6 Miles |
| 6- Build | Rest Day | 4 Miles + Speed Work | Power Yoga | 4 Miles | Rest or Easy 3 Miles | Rest | 3.1 Mile Time Trial |
| 7- Build | Rest Day | 4.5 Miles | Power Yoga | 4.5 Miles + Speed Work | Rest or Restorative/Yin | Power Yoga | 8 Miles |
| 8- Build | Rest Day | 4.5 Miles + Speed Work | Power Yoga | 4.5 Miles | Rest or Restorative/Yin | Power Yoga | 9 Miles |
| 9- Build | Rest Day | 5 Miles | Hatha Yoga | 5 Miles + Speed Work | Rest or Easy 3 Miles | Rest | 6.2 Mile Time Trial |
| 10- Build | Rest Day | 5 Miles + Speed Work | Hatha Yoga | 5 Miles | Rest or Restorative/Yin | Hatha Yoga | 10 Miles |
| 11- Build | Rest Day | 5 Miles | Hatha Yoga | 5 Miles + Speed Work | Rest or Restorative/Yin | Hatha Yoga | 11 Miles |
| 12- Race Week | Rest Day | 4 Miles | Hatha Yoga | 2 Miles easy | Rest | Rest | Half Marathon |
| 13- Recovery Week | Rest Day | Hatha Yoga | 4 Miles | Power Yoga | 5 Miles | Rest | 9 Miles |
| 14- Build | Rest Day | 8 Miles | 4 Miles + Power Yoga | 5 Miles + Speed Work | Rest or Restorative/Yin | Power Yoga | 15 Miles |
| 15- Build | Rest Day | 8 Miles | 4 Miles + Power Yoga | 5 Miles + Speed Work | Rest or Restorative/Yin | Power Yoga | 17 Miles |
| 16- Recovery Week | Rest Day | 5 Miles | Hatha Yoga | 5 Miles | Rest or Restorative/Yin | Power Yoga | 12 Miles |
| 17- Build | Rest Day | 8 Miles | 6 Miles + Power Yoga | 5 Miles + Speed Work | Rest or Restorative/Yin | Power Yoga | 19 Miles |
| 18- Build | Rest Day | 8 Miles | 6 Miles + Power Yoga | 5 Miles + Speed Work | Rest or Restorative/Yin | Hatha Yoga | 21 Miles |
| 19- Taper | Rest Day | 5 Miles | 3 Miles + Power Yoga | 5 Miles | Rest or Restorative/Yin | Hatha Yoga | 12 Miles |
| 20- Race Week | Rest Day | 3 Miles | 4 Miles | Hatha Yoga | Rest | 2 Miles | Marathon |
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