FPP October 2019 (Maintain)


Mary-Katherine Fleming

All plans by this Coach


5 Weeks

Typical Week

4 Run, 3 Other, 1 Custom, 1 X-Train, 1 Day Off

Longest Workout

2:15 hrs

Plan Specs

running half marathon hr based base period

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


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:03
Training Load By Week
Average Weekly Training Hours: 06:03
Average Weekly Breakdown

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

Short Stride Sandwich

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

Sample Day 1

Tuesday Strength

Curtsy Lunge
Inline lunge (banded in front)
Cross over step up
Mountain climber plank

Sample Day 2

Spooky Treats - HM effort

at least 10 minutes slow warm up
20 minutes of 1 minute hard, 1 minute jog
at least 15 minutes slow cool down

Week 1: “hard” = hm effort
Week 2: “hard” = 10k (140 less 2’)
Week 3: “hard” = 5k (140 less 3’)
Week 4: “hard” = 3k (140 less 3.5’)
Week 5: “hard” = 1k (140 less nearly 4’)

Sample Day 2

Wednesday Strength

Lateral lunge on steps
Sidelying runners

Sample Day 3

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 4

Stride Sandwich

HR stays <140 for first two miles. Then stop, and give me 6 accelerators (50 meters, or 30 seconds long) with one minute of rest in between each. Then finish out with easy effort running.

Sample Day 4

Friday Strength

Runners lunge with alternating arm reach up
Squat pulses at 90 reps of 5
Three way reach with arms with single leg squat

FPP October 2019 (Maintain)

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