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FPP August 2019 (Maintain)

Author

Mary-Katherine Fleming

All plans by this Coach
5 Rating (8)

Length

5 Weeks

Plan Specs

running half marathon hr based base period

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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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Plan Description

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



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:14 hrs 2:30 hrs
0:11 hrs 0:04 hrs
1:00 hrs 1:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
5:14 hrs 2:30 hrs
0:11 hrs 0:04 hrs
1:00 hrs 1:00 hrs
—— ——

Training Load By Week


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!

Sample Day 1

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 2

0:46:00
Short Stride Sandwich

Run for 20 minutes easy
6x(20 second accelerator followed by 40 seconds recovery),
Cool down 20 minutes easy

Sample Day 2

0:04:00
Friday Strength

Jumping jack
Hole squat (calf raise at bottom of squat)
Tiptoe walk
Mini jumps with only calves

Sample Day 3

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 5

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 5

0:04:00
Monday Strength

Plank up
Boat
Lateral plank walk
Plank with 45 degree leg raise

Sample Day 6

0:46:00
Short Stride Sandwich

Run for 20 minutes easy
6x(20 second accelerator followed by 40 seconds recovery)
Cool down 20 minutes easy

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