FPP November 2019 (Maintain)

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FPP November 2019 (Maintain)


Mary-Katherine Fleming

All plans by this Coach


5 Weeks

Typical Week

4 Run, 1 X-Train, 1 Day Off, 2 Other, 1 Custom

Longest Workout

2:15 hrs

Plan Specs

running half marathon hr based base period

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


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:07
Training Load By Week
Average Weekly Training Hours: 06:07
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!

Sample Day 1

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 1

Friday Strength

4 way lunge
Prone upper body ext
Inch worm
Up Dog

Sample Day 2

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 4

Donut Glory

10 minutes slow warm up
4x(0.5 miles @ 10k pace, 2 minute jog)
5 minutes @ marathon effort
10+ minutes slow cool down (enough to reach total workout time of 60 minutes)

10K = 140 pace minus 2 minutes
marathon = 140 pace minus 1 minute

Sample Day 4

Monday Strength

Stair jump-step down
Lateral stair jump-step down each side 30”
Mini split jumps

Sample Day 5

Short Stride Sandwich

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

Sample Day 5

Tuesday Strength

Step down
SL getup

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