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Plan: Peak Week

Plan: Peak Week

This 7-day plan to use yoga during Peak Week, your biggest mileage and intensity week, will prioritize daily pre-hab and recovery in less than 20 total! Because every marathoner knows that during Peak Week time dwindles but pre-hab, recovery, and sleep is essential. With this Peak Week Yoga Plan you have time to do it all. You got this!

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Plan: Peak Week
  • Align Your Stride

    Get ready to run! Use this quick pre-workout routine to warm up your breath and key muscles, create fluidity through your hamstrings and hips, and align your stride for the miles ahead.
    - Focus: warm up
    - Key muscles: hamstrings, hips
    - When: pre-run

  • Quick Post-Run Reset

    Think you don't have time to stretch? Think again. This quick post-run Reset addresses common running imbalances from head to toe, helping to kickstart your recovery and prevent injuries in less than 10 minutes.
    - Focus: recovery
    - Key muscles: calves, hamstrings, hips, shoulders
    - When: post-wor...

  • Hammy Time

    It's hammy time! For those times when you're out of gas and don't have much energy or time to stretch, use the wall to align and support your body while quickly re-lengthening stiff muscles. Includes a comprehensive hamstring Reset plus a hip opener. Shout out to Oiselle CEO Sally Bergesen for na...

  • Recovery Boost

    Exclusive routine from Work IN: The Athlete's Plan for Real Recovery and Winning Results!
    Relax deeply using static (still) postures, making use of the wall as a prop, to open the body and encourage deep physical and mental relaxation. Use this routine to Work IN.
    Includes a pre/post practice che...

  • Quick Hip Reset

    Good news for your hip woes: A little bit of functional stretching goes a long way! Use this quick restorative sequence to maintain optimal range of motion, and ease stiffness, muscular imbalances, and low back pain along the way.
    - Focus: hip flexibility
    - Key muscles: hips, glutes
    - When: post-...

  • Couch Reset

    That's right, you can Hit Reset from the comfort of your couch. Use this routine to ease to trouble spots from head to toe, including hamstrings, hips, back, chest, shoulders, and neck.
    - Focus: recovery
    - Key muscles: hamstrings, hips, back, chest, shoulders, neck
    - When: post-workout or recover...

  • Quick Post-LR Reset

    Don't forget to Reset en route to your ice bath or shower. Use this quick routine to ease post-run stiffness in all the key areas in less than 5 minutes.
    - Focus: recovery
    - Key muscles: hamstrings, hips, glutes, back, shoulders
    - When: post-run/workout
    - Suggested prop: wall

  • How To Improve Sleep Meditation

    If you're not sleeping well, you're not recovering as well as you could be. Use this short meditation to help you create space between the activities of your day and your rest, helping you ease into a better night's sleep.
    - Focus: mental focus, recovery
    - When: before bed
    - Suggested prop: wall