FPP October 2019 (Maintain)
Author
Mary-Katherine Fleming
All plans by this CoachLength
5 Weeks
Plan Specs
running half marathon hr based base period
Refund Policy
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.
Still have questions about this plan?Plan Description
This is the October Monthly Plan for Coach MK's Fitness Protection Program.
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
4:50 hrs | 2:15 hrs |
|
|
0:10 hrs | 0:04 hrs |
|
|
1:00 hrs | 1:00 hrs |
|
|
0:02 hrs | 0:03 hrs |
|
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
4:50 hrs | 2:15 hrs | |
|
|
0:10 hrs | 0:04 hrs | |
|
|
1:00 hrs | 1:00 hrs | |
|
|
0:02 hrs | 0:03 hrs | |
|
|
—— | —— |
Training Load By Week
Sample Day 1
Run for 20 minutes easy
6x(20 second accelerator followed by 40 seconds recovery)
Cool down 20 minutes easy
Sample Day 1
Curtsy Lunge
Inline lunge (banded in front)
Cross over step up
Mountain climber plank
Sample Day 2
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
Pistol-deep
Lateral lunge on steps
Sidelying runners
Skater
Sample Day 3
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
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
Runners lunge with alternating arm reach up
Squat pulses at 90 reps of 5
Three way reach with arms with single leg squat