In most Decembers, and in fact, for 7 of the past 8 Decembers, I have raced a marathon.

In fact, the last time I did not do a December marathon was seven years ago, way back in 2013. My first ever marathon was in December 2012 at Kiawah Island, and then in the following year, in December 2013, I ran a half as my culminating race instead, before then proceeding to do a full marathon every December for six years straight from 2014 to 2019. So, indeed, it feels quite odd to not have a marathon to race any day now (though indeed, with this crazy year, I am also kind of glad that I am not!).

I normally have a great series of fall races in place to get myself fit and ready to roll at that marathon starting line, after which I enjoy an extended break over Christmas and winter break with two weeks of no running and a whole lot of the yoga and swimming combo which I thoroughly enjoy. Training for a December marathon for me is a little bit like putting up the Christmas lights or baking the traditional holiday cookies for other people: it is just so much a part of my natural celebration of the holiday season and provides a sort of capstone to my training for the year. Part of me, this year, thought that I might just go out and do a marathon-length long run anyhow, just for tradition’s sake, but then the other more intelligent part of me decided that would not be so smart considering my longest long run has been something like 13 miles. So, what to do, what to do, with this unusual holiday training season that lies before me?

I am sure I am not the only one who feels this way. I am already missing what is my usual Christmas training routine, which involves some super hardcore swim workouts with my little brother, followed by breakfast at my parents’ house in Pittsburgh. I will miss stopping at the Whole Foods there after a big workout and not being able to decide whether I want a mocha or a green smoothie and so I get both even though those don’t go together at all. These little things that we are missing… we may be finding out that we really enjoyed these little things. This year is atypical and it won’t last forever (though indeed, it seems both long and passing very quickly all at once), but in the meanwhile, as we take a time out from cherished traditions, how do we keep quite literally going?

As I navigate my own atypical December and January of training, I put together a 5 week “holiday workout survival guide” for anyone else out there looking to just have a plan. This was inspired by the students in my Running For Fitness class at the University of Virginia: I wanted them to be able to have a training plan to keep up their progress over our winter break. Our class “meets” three days each week, so the plan gives you 3 running days and advice for how to fill in the gaps as you so choose. In addition to running, there is also a yoga roadmap, and instructions for incorporating preventative strengthening exercises and drills each week.

Each Saturday for the next 5 weeks, I will update this blog post to include the next week of the training plan.

Here are helpful notes for all 5 weeks!

Which option to choose?: Option A is your choice if you have been doing a mix of running and walking most recently. B is for those whose runs are typically 30 min. long. C is if your runs are usually 30+ min.
How to split up the 3 days (see chart below): You can split up the 3 days of running however you like and supplement with as many additional days (or not!) of running as you like.
- Suggestion: do the 3 days on either Mon., Wed., and Fri. or Sun, Tues., and Thurs.
- If you want to run 5 days each week, add your long run to Saturday or Sunday, and add another easy run to one of the remaining 3 days as best suits your schedule.
- You can choose to do your yoga on the same day as your run, doing one activity in the AM, the other in the PM, or you can do your yoga on the off days from running or days when you just have more time. Whatever you go with, just keep yourself on a reliable schedule! Remember you can also do yoga every day too, and just pick and choose which video suits your needs best that day (the majority of Runners Love Yoga TV videos are in the 20-40 min. range so there is a length, in addition to a focus, that will work for whatever time you have that day).
What to do every day:
- Do the walking mobility warmup before starting your run.
What to do every week:
- The yoga videos for each week are linked in the chart below to make it easy for you!
- Pick one day to do your running drills. You definitely don’t need to do ALL drills each week! Just pick 3-4 and rotate through them!
- The different set of bonus exercises as listed for each week.

Helpful Links to Instructional Videos:

Walking Mobility Warmup Video: HERE.
Running drills:
- First set of 6 drills HERE.
- Second set of 6 drills HERE.
Hill Workout Helpful Video (hill workouts coming in Week 3): HERE

For Week 1, your bonus exercises are: (aim for 1-2x/week for these)

WEEK 1
	OPTION A	OPTION B	OPTION C	YOGA
DAY 1	Walking mobility warmup 3 rounds: (6 min. run, 1 min walk) walk 10 min. cooldown: 2 rounds of (3 min fast walk, 2 min. ez walk)	Walking mobility warmup 20-25 min. run at a steady pace (70% effort) walk or do a light run for 5 min. minimum as cooldown	Walking mobility warmup 35-40 min. run at a steady pace (70% effort) walk or do a light run for 5 min. minimum as cooldown	Flow #19: Tree Pose
DAY 2	Walking mobility warmup 7 min. run, 2 min. walk FAST 6 min. run, 2 min. walk easy 5 min. run, 2 min. walk FAST 10 min. cooldown: 4x (2:00 walk, :30 ez run)	Walking mobility warmup 20-25 min. run as follows: (note pattern of 5-4-3-2-1) 5 min. warmup run 4 min. moderate run (70%) 3 min. fast run (85% effort) 2 min. recovery run (ez pace) 1 min. faster pace than 3 min. segment then 5-10 min. of regular pace running with 2x:20 surges where you like	Walking mobility warmup 10 min. warmup 2 rounds of: (each round is 10 min. long) 2 min. fast (5k race pace) 3 min. easy 5 min. tempo (10k-half pace, comfortably fast) after the 5 min., go right back to the 2 min. to begin round 2 10 min. cooldown	Yin #1: Intro and Practice
DAY 3	Walking mobility warmup 3 rounds: (6 min. run, 1 min. walk) 3 rounds: (3 min. walk FAST, 1 min. walk easy) cooldown as needed	Walking mobility warmup 22-30 min. run at steady but fairly relaxed pace (should be able to carry on conversation easily)	Walking mobility warmup 30-40 min. run at steady but fairly relaxed pace (should be able to carry on a conversation easily)	Flow #25: Unwind

For Week 2, your bonus exercises are: (aim for 1-2x/week for these)

WEEK 2
	OPTION A	OPTION B	OPTION C	YOGA
DAY 1	Walking mobility warmup 2 rounds: (8 min. run, 2 min. walk) then 2 rounds: (4 min. run, 1 min. walk)	Walking mobility warmup 20-25 min. run with light :20 surges approx. every 5 min. for the surges, just pick up the pace a good bit, not quite a sprint	Walking mobility warmup 30-40 min. run with light :20 surges approx. every 5 min. for the surges, just pick up the pace a good bit, not quite a sprint	Flow #33: Leg Lifts
DAY 2	Walking mobility warmup 2 rounds as follows: 4 min. run 3 min. walk FAST 1 min. run FAST 2 min. walk ez then 10 min. cooldown: 4x (2:00 walk, :30 ez run)	Walking mobility warmup 5 min. warmup 5 min. build speed to MP (marathon pace) 5 min. maintain speed (MP) repeat above pattern with 2 min. intervals cooldown at least 5 min.	Walking mobility warmup 5 min. warmup 5 min. build speed (to MP) 5 min. maintain speed repeat above pattern with 3 min. intervals repeat above pattern with 2 min. intervals 5-10 min. cooldown	Yin #9: Full Body Relaxation
DAY 3	Walking mobility warmup 2 rounds: (each is 10 min. long) (8 min. run, 2 min. walk) 2 rounds: (each is 5 min. long) (2 min. walk FAST, 1 min. walk ez, 2 min. run ez) cooldown as needed	Walking mobility warmup 20-25 min. run after 5 min. warmup, do 1 min. of building speed to HMP (half marathon pace) every 5-6 min.	Walking mobility warmup 30-40 min. run after 10 min. warmup, do 1 min. of building speed to HMP (half marathon pace) every 5-8 min.	Core and Restore #3: The Most Interesting Core Move in The World

For Week 3, your bonus exercises are: (aim for 1-2x/week for these)

WEEK 3
	OPTION A	OPTION B	OPTION C	YOGA
DAY 1	Walking mobility warmup (Note the 9 min. run/1 min. walk pattern repeats with varying speed the second time through) 9 min. run at any pace, 1 min. walk 3 min. run, 3 min. FASTER run, 3 min. ez run, 1 min. walk 2 rounds: (4 min. run any pace, 1 min. walk)	Walking mobility warmup 26-31 min. run: first 5-7 min. as warmup, then below for 2 rounds (each rd. is 10 min.=4+3+2+1) 4 min. moderate, 3 min. ez, 2 min. faster as you go which builds into 1 min. fast cooldown at least a couple min. after last fast min.	Walking mobility warmup 37-42 min. run first 5-7 min. as warmup, then below for 3 rounds (each rd. is 10 min.=4+3+2+1) 4 min. moderate, 3 min. ez, 2 min. faster as you go which builds into 1 min. fast cooldown at least a couple min. after last fast min.	Flow #28: Calves
DAY 2	Walking mobility warmup 10 min. warmup to base of hill (alternate 4 min. run, 1 min. walk if you so choose) 4x(:15 up the hill fast, turn around and ez run back down the hill) after all hills, pause and stretch 1-2 min. before continuing 2 rounds: 4 min. ez run, 3 min. moderate run, 2 min. FAST walk)	Walking mobility warmup 10-12 min. warmup to base of your hill 4-5x(:15-20 up hill fast, run ez back down) after hills, pause and stretch 1-2 min. before continuing then fartlek portion: (each round is 5 min.) 1 round: (3 min. run, 2 min. faster @HMP) 1 round: 4 min. run, 1 min. faster @10k pace) cooldown at least 5-6 min.	Walking mobility warmup 10-12 min. warmup to base of your hill 4-5x(:15-20 up hill fast, run ez back down) after hills, pause and stretch 1-2 min. before continuing then fartlek portion: (each round is 5 min.) 2 rounds: (3 min. run, 2 min. faster @HMP) 2 rounds: 4 min. run, 1 min. faster @10k pace) cooldown at least a few min.	Yin #13: Energize the Legs
DAY 3	Walking mobility warmup 2-3 rounds (each is 10 min.): 2 min. walk, 3 min. build speed from ez run, 4 min. run, 1 min. faster run cooldown as needed	Walking mobility warmup 20-30 min. run with light :15 surges approx. every 5 min. for surges, just pick up pace a good bit (not quite a sprint)	Walking mobility warmup 30-40 min. run with light :15 surges approx. every 5 min. for surges, just pick up pace a good bit (not quite a sprint)	Core and Restore #7: Chair to Warrior III

For Week 4, your bonus exercises are: (aim for 1-2x/week for these)

This mini 6 min. yoga class which incorporates leg lifts! HERE! (And if you want the full length class, that is here!)
This 4 move med ball circuit!

WEEK 4
	OPTION A	OPTION B	OPTION C	YOGA
DAY 1	Walking mobility warmup increasing speed workout as follows do 2 rounds of the below (note pattern of 1-2-3, 2-3-4, each rd. is 15 min. long) 1 min. walk, 2 min. moderate run, 3 min. faster than mod. run 2 min. faster walk, 3 min. faster than mod. run, 4 min. FAST run	Walking mobility warmup 35-40 min. workout as follows (note pattern: each of the first 2 rds. is 10 min. long, the second set is 10 min. for all 4 rds. combined) 5 min. ez warmup 2 rounds: (5 min. moderate, 5 min. @HMP) 4 rounds: (2 min. moderate, :30 at 5k pace) cooldown at least a couple min.	Walking mobility warmup 45-50 min. workout as follows (note pattern: each of the first 3 rds. is 10 min. long, the second set is 10 min. for all 4 rds. combined) 5 min. ez warmup 3 rounds: (5 min. moderate, 5 min. @HMP) 4 rounds: (2 min. moderate, :30 at 5k pace) cooldown at least a couple min.	Flow #29: Shins and Hamstrings
DAY 2	Walking mobility warmup 22 min. as follows: 9 min. run 1 min. walk FAST, 1 min. walk ez 9 min. run aiming to get faster every 3 min. 1 min. walk ez, 1 min. RUN FAST 10 min. cooldown: 2x(2:30 run ez, 2:30 walk ez)	Walking mobility warmup 34-41 min. run as follows: 5-7 min. warmup 4-5 rounds: 3 min. at 5k pace, 3 min. ez recovery run at least 4 extra min. of ez running cooldown	Walking mobility warmup 41-51 min. run as follows: 7-10 min. warmup 5-6 rounds: 3 min. at 5k pace, 3 min. ez recovery run at least 4 extra min. of ez running cooldown	Yin #14: IT Band and Legs Up the Wall
DAY 3	Walking mobility warmup 2x(2:30 walk, 2:30 walk faster, 2:30 run faster, 2:30 ez run) if you'd like to go >20 min., just keep up the pattern above for as long as you'd like to go for!	Walking mobility warmup 20-30 min. chill, relaxed run, enjoy the scenery!	Walking mobility warmup 30-40 min. chill, relaxed run, enjoy the scenery!	Core and Restore #11: Rainbow Side Plank

For Week 5, your bonus exercises are: (aim for 1-2x/week for these)

These foot strengthening exercises (from Molly Huddle!) HERE!
These hip and glute strengthening exercises (from Rachel Schneider!) HERE!

WEEK 5
	OPTION A	OPTION B	OPTION C	YOGA
DAY 1	Walking mobility warmup increasing speed workout as follows 1 min. walk 2 min. EASY run 3 min. fast walk 4 min. MODERATE run 5 min. run increase speed as you go	Walking mobility warmup 35-40 min. workout as follows (see note about 2 options for the end) first 10 min.: get into good rhythm from 10-20 min.: get faster as you go from 20-30 min.: settle into a good fast prace (close to HMP) then TWO OPTIONS: a. keep fast pace until 35 min., then 5 min. ez cd b. begin ez pace at 30 min. but do 3x:20 fast strides (aim for mile race pace) spaced out as you like but with at least 1 min. between	Walking mobility warmup Walking mobility warmup 45-50 min. workout as follows (see note about 2 options for the end) first 10 min.: get into good rhythm from 10-20 min.: get faster as you go from 20-30 min.: settle into a good fast prace (close to HMP) then TWO OPTIONS: a. keep fast pace until 40 min., then 5-10 min. ez cd b. begin ez pace at 35 min. but do 4x:20 fast strides (aim for mile race pace) spaced out as you like but with at least 1 min. between	Flow #34: Hips, Glutes, and Quads
DAY 2	Walking mobility warmup workout as follows: 10 min. warmup run to base of your hill (alternate 4 min. run, 1 min. walk if you so choose) 6x(:20-:30 up hill fast, run ez back down hill) after hills, pause and stretch 1-2 min. before continuing 2 rounds: 3 min. ez run, 3 min. mod. run, 3 min. fast walk	Walking mobility warmup workout as follows: 10-12 min. warmup to base of your hill 5-6x(:20-30 up the hill fast, then ez back down hill) after hills, pause and stretch as needed before continuing after hills, fartlek portion: 2 rounds: (3 min. relaxed to mod. run, 2 min. faster at approx. HMP) cooldown at least 5 min. as needed	Walking mobility warmup workout as follows: 10-12 min. warmup to base of your hill 5-6x(:20-30 up the hill fast, then ez back down hill) after hills, pause and stretch as needed before continuing after hills, fartlek portion: run for another 15-20 min. and include 4x90 sec. at 5k-10k race pace where you like (aim for at least 3 min. between hard segments) cooldown as needed	Yin #15: Hip Adductors and Upper Back
DAY 3	Walking mobility warmup 2x(2 min. walk, 3 min. walk faster, 2 min. run faster, 3 min. ez run) if you'd like to go >20 min., just keep up the pattern above for as long as you'd like to go for!	Walking mobility warmup 25-35 min. chill, relaxed run, have fun!	Walking mobility warmup 30-40 min. chill, relaxed run, have fun!	Flow #16: Thunderbolts

Remember that you can truly do this 5 week training plan anytime, not just during the holidays! The 3 levels make this an accessible, enjoyable plan for all levels of runners, especially as Option A includes a mix of walking and running. Please share with your friends!

New Arrivals