FPP June 2019 (Maintain)

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 05:52

This is the May Monthly Plan for Coach MK's Fitness Protection Program.

Sample Day 1
1:35:00
Long Run 95 w/Big Kid Pickups

EE Run, 95 minutes of heart rate <140. At the end of every mile, do a 60-second pickup at 10K pace (your current easy effort pace - 2 minutes). Don't go over 60 seconds, don't go faster than recommended 10K pace. Don't overachieve. Slow to a jog after the pickup to get your heart rate back down, then carry on, warrior.

Sample Day 3
1:05:00
Big Kid Britches

Put on your big kid britches, we're picking things up a bit! This is an EE run. At the end of every mile, do a 60-second pickup to 10K pace (your current easy effort pace - 2 minutes; or faster if you like. Just not SO fast that you need to walk afterwards).

Sample Day 4
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 5
1:00:00
Batter.....

at least 10 minutes slow warm up
0.25 miles @ hm pace, 2 minutes jog
0.25 miles @ 10k pace, 2 minutes jog
0.25 miles @ 5k pace, 2 minutes jog
0.25 miles @ 5k pace, 1 minutes jog
rest 2 minutes (you may lie down)
0.25 miles @ hm pace, 2 minutes jog
0.25 miles @ 10k pace, 2 minutes jog
0.25 miles @ 5k pace, 2 minutes jog
0.25 miles @ 5k pace, 1 minutes jog
at least 15 minutes slow cool down

Sample Day 6
1:00:00
Choose Your Own Adventure!

The most advanced thing you can do is listen to your body. What does it need today? A recovery run? an easy run with a friend? Extra snuggles in bed? a bath? yoga? Do whatever it is your body wants...within reason. Make sure the effort is easy and relaxed, don't get carried away (running with your friend who happens to be hyper-competitive, doing COREPOWERCARDIO Yoga because the Yin class looked boring...make good choices, yo). 60 minutes of whatever it is you decide to do is PLENTY. And remember, we are not in training so you can do whatever you want.

if you ARE in fact, in training you still need to make good choices. You can blow months of hard work with one bad choice (esp if it leads to injury!), so let's not do that.

Sample Day 7
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 8
1:55:00
Long Run 115 w/Big Kid Pickups

EE Run, 115 minutes of heart rate <140. At the end of every mile, do a 60-second pickup at 10K pace (your current easy effort pace - 2 minutes). Don't go over 60 seconds, don't go faster than recommended 10K pace. Don't overachieve. Slow to a jog after the pickup to get your heart rate back down, then carry on, warrior.

Mary-Katherine Fleming
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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.