Preparing for the Yoga Triathalon
If you’re interested in signing up for the yoga triathlon in May but hesitant about the run/walk portion, you’re not alone and we’re here to support you as you take on this new challenge!
Read on for an 8-week training plan to help get you ready for the event.
Running or walking a “5K” is five kilometers, which comes out to 3.1 miles. From Yoga House, we’ll head up Main Street to the West Main Trailhead and into River Bottom Park. Our turnaround point is at the bridge above the Water Sports Park, where will snap a quick group photo and head back to the studio for the candlelight class!
Here’s a few general guidelines as you start training:
- Training for a 5K generally requires 3, 20-40 minute walk/runs per week, depending on your pace. You’ll gradually increase distance every week as your endurance and strength improve.
- Alternate run days with strength training or a yoga class to build your muscles, support recovery and get your body ready for two yoga classes in one night!
- Make sure you take at least 1 full rest day every week.
- Spend a minimum of 5 minutes warming up and cooling down before and after each run. Warming up involves a combination of dynamic stretching and brisk walking. Cool downs involve a slowed pace or walk and holding stretches to release your muscles (low lunge and figure fours are perfect!)
- Drink lots of water to make sure you’re hydrated before starting a run and always carry water, especially when you’re just getting started. Hydration will prevent cramping during activity and support recovery.
- Always listen to your body. If you’re overly tired or sore from a previous workout, take it easy on your training run, slow your pace and walk when you need to. Never try to push through dizziness, chest pain or any sharp muscle or joint pain. Be kind to your body and acknowledge if you need an extra rest day here and there.
- Remember the training plan is just a guide. Make any adjustments you need to fit your schedule. Set yourself up for success by planning runs in advance and scheduling training when it’s most convenient. As you move through each week, you’ll discover which times of day and days of the week work the best for you!
- Take a rest day the day before the race to make sure your muscles have fully recovered before the big day!
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
| Week 1 | 1 mile | Strength Training | Yoga | 1 mile | Strength Training or Yoga | 1 mile | Rest |
| Week 2 | 1.25 miles | Strength Training | Yoga | 1.25 miles | Strength Training or Yoga | 1.5 miles | Rest |
| Week 3 | 1.5 miles | Strength Training | Yoga | 1.5 miles | Strength Training or Yoga | 2 miles | Rest |
| Week 4 | 2 miles | Strength Training | Yoga | 2 miles | Strength Training or Yoga | 2 miles | Rest |
| Week 5 | 2 miles | Strength Training | Yoga | 2 miles | Strength Training or Yoga | 2.5 miles | Rest |
| Week 6 | 2.5 miles | Strength Training | Yoga | 2 miles | Strength Training or Yoga | 3 miles! | Rest |
| Week 7 | 2.5 miles | Strength Training | Yoga | 2 miles | Strength Training or Yoga | 2.5 miles | Rest |
| Week 8 | 2.5 miles | Strength Training | Rest Day or Yoga | 5K! Yoga Triathlon!
May 7th! |
Rest | 2 mile recovery run | Rest |
Committing to a physical challenge or race and following a training plan is a powerful way to stay motivated and accountable to your fitness goals. If you begin this training plan on Monday March 16th (next week!), you’ll have a full 8 weeks to prepare for the yoga triathlon on May 7th!
One last tip, you can expect to do well on race day! Between the excitement of the event and run/walking with a group of yogis cheering you on, you’ll most likely move at a faster pace than during your training and even feel energized afterwards! On May 7th, the training ends and the celebration begins!
You can find more information and sign up for the yoga triathlon HERE.
