FPP Track Attack Beta

Author

Mary-Katherine Fleming

All plans by this Coach

Length

10 Weeks

Typical Week

5 Run, 4 Strength, 1 Custom, 1 Day Off

Longest Workout

2:35 hrs

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:28

Mary-Katherine Fleming

Fitness Protection, LLC

I've been running since I was 6 years old, joining my dad's cardio rehab following a quintuple bypass. 35 years later I still run the same way his cardiologist recommended. Running is the best part of my life and I hope we can make it the best part of yours, too!

Back to Plan Details

Sample Day 1

0:16:00
Time Trial

ten minutes SLOOOOOW warm-up, hit lap button
6 minutes race-effort running; hit lap button
5 minute recovery jog
stop your watch; save this workout.

Sample Day 2

0:46:00
Short Stride Sandwich

run for 20 minutes easy, 6x(20 second accelerator followed by 40 seconds recovery), cool down twenty minutes easy

Sample Day 3

0:50:00
Billat 30/30

Warm up 10 min slow jog
30 seconds @ VvO2max (1/12 of TT dist)
30 seconds jog
30 seconds @ 1/2 VvO2max (cover same dist)
30 seconds jog
Repeat (16-24 intervals total, until failure to cover the distance)
10 minute cool-down jog.

Sample Day 5

0:46:00
Short Stride Sandwich

run for 20 minutes easy, 6x(20 second accelerator followed by 40 seconds recovery), cool down twenty minutes easy

Sample Day 6

1:40:00
Stride Sandwich 100

Yep, you'll be out there for 60 minutes, bopping along with your HR <140. Then, you give me 8x (30s accelerators with 60 seconds of recovery). Then keep running until you've reached 2 hours minutes total workout time.

Sample Day 8

0:50:00
Billat 30/30

Warm up 10 min slow jog
30 seconds @ VvO2max (1/12 of TT dist)
30 seconds jog @ 1/2 VvO2max
30 seconds @ VvO2max (cover same dist)
30 seconds jog @ 1/2 VvO2max
Repeat (16-24 intervals total, until failure to cover the distance)
10 minute cool-down jog.

Sample Day 9

0:46:00
Short Stride Sandwich

run for 20 minutes easy, 6x(20 second accelerator followed by 40 seconds recovery), cool down twenty minutes easy

FPP Track Attack Beta

$150.00 - Buy Now