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Yoga + Running Marathon Training Plan

Here is a basic marathon training/half marathon plan I devised.  It allows you to combine yoga, core work, optional indoor cycling or swimming and meditation with your running for some balance and variety.  The plan includes 3 runs a week most weeks -- 4 if you don't do the cycling or swimming -- and follows a pattern whereby you get an easy week after each three weeks of build-up, as well as a generous taper.  This should help prevent injury and burnout.   The yoga, bike and interval running sessions are available for you to download and listen to on your MP3 player.  These will really keep you motivated, on good form and generally feeling less of the loneliness of the long distance runner!  The downloads are optional (see notes below) but do try not to skip the sessions themselves.  As the mileage on this plan is moderate, the non-running sessions are key.  Some basic yoga and running experience is recommended before you start this plan.  If you are new to running, I would recommend you aim to build up to at least being able to run 5 miles in an hour (as close to an hour as you can reasonably get if you are a slower runner -- but still 5 miles) before starting. 

For a half marathon, complete the first 8 weeks (do the 10 miler in week 6, not the 10K race) and the last (14th) week.

This moderate plan should get you comfortably around your course without throwing your life and your body too much off balance.  I used more or less this plan myself and finished a rather hilly trail marathon in 3:59:37.  

If you like the plan and would like to show your appreciation, please make a donation to my chosen charity Survival International.  Survival helps tribal peoples defend their lives, protect their lands and determine their own future.

Notes:
- If you have your own yoga practice or attend a class feel free to substitue these for the yoga downloads.
- If you attend an indoor cycle class, feel free to substitute this for the bike download.  If you do not have access to a stationary bike, substitute a 45 minute steady run or strong swim. Indoor cycling is scheduled for a reason (i.e. ability to have control over pace, intervals, hills, effort) so substituting an outdoor road ride would not be quite the same for the purposes of this plan.
- If you attend a running club and do a weekly speed or track session, feel free to do this instead of the intervals running day. 
- If you use the running intervals download, jog rather than walk the warm-up, warm-down and recoveries. With earphones, please use common sense and take care if you are not in a traffic-free area! 
- Take the Long Runs at 60 to 90 seconds slower than your planned marathon pace.  If you don't know your planned marathon pace, just take them at a slow, comfortable, conversational pace. 
- Feel free to juggle the sessions to fit your schedule but try to follow harder sessions by easy or rest days.
- Distances are show in miles.

In following this plan you agree that you do so at your own risk and you accept full responsibility for any resulting consequences.  

1
Easy  5m                                    		20 min Yoga for Runners
50 min bike 1
or 45 min steady run or strong swim
AND
8 min Abs 1		Steady 4m
Rest   		Slow 6m
2Easy 5m30 min Yoga for Runners50 min bike 2
or 45 min steady run or strong swim
AND
8 min Abs 2		15 min jog then
30 min Running Intervals
(Jog 10min, 1 min fast/1 min jog for 20min, Jog 10 min)
Rest   		Slow 7m
3Easy 5m45 min Yoga for Runners
50 min bike 1
or 45 min steady run or strong swim
AND
8 min Abs 3		Steady 4m
AND
20 min Gentle Hatha Yoga 1
Rest   		Slow 8m
420 min Yoga for RunnersRelaxation
Meditation		50 min bike 2
or 45 min steady run or strong swim
AND
5 min Abs 1		Easy 5m
Rest   		Slow 5m
5Easy 5m60 min Yoga for Runners50 min bike 1
or 45 min steady run or strong swim
AND
8 min Abs 1		15 min jog then
30 min Running Intervals 
Rest   		Slow 9m
6Easy 5m60 min Yoga for Runners50 min bike 2
or 45 min steady run or strong swim
AND
8 min Abs 2		Steady 5m
Rest   Slow 10m or race 10K
7Easy 5m60 min Yoga for Runners
50 min bike 1
or 45 min steady run or strong swim
AND
8 min Abs 3		15 min jog then
30 min Running Intervals
AND
20 min Gentle Hatha Yoga 2
Rest   		Slow 12m
845min Yoga for RunnersFocus Meditation50 min bike 2
or 45 min steady run or strong swim
AND
5 min Abs 1		Easy 6m
Rest   		Slow 6m
9Easy 5m60 min Yoga for Runners50 min bike 1
or 45 min steady run or strong swim
AND
8 min Abs 1		Steady 5m
Rest   		Slow 14m
10Easy 5m60 min Yoga for Runners50 min bike 2
or 45 min steady run or strong swim
AND
8 min Abs 1		15 min jog then
30 min Running Intervals
Rest   		Slow 16m
11Easy 5m60 min Yoga for RunnersSteady 5m50 min bike 1
or 45 min steady run or strong swim
AND
8 min Abs 2		Steady 5m
AND
20 min Gentle Hatha Yoga 1
Rest   		Slow 18-19m
1260 min Gentle Hatha Yoga 1 Relaxation Meditation50 min bike 2
or 45 min steady run or strong swim
AND
8 min Abs 3		 Steady 4m
Rest   		Slow 8m
13Easy 3m60 min Gentle Hatha Yoga 2

Focus Meditation50 min bike 1
or 45 min easy run or easy swim



Rest   		Slow 6m
14Easy 2m 
20 min Gentle Hatha Yoga 1

Easy
2m		Easy 2m
Rest   		RACE