FPP December 2019 (Maintain)

Author

Mary-Katherine Fleming

All plans by this Coach

Length

5 Weeks

Typical Week

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

Longest Workout

2:15 hrs

Plan Specs

running half marathon hr based base period

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Summary

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

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:54
Training Load By Week
Average Weekly Training Hours: 05:54
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

0:56:00
Boiled Custard

Warm up (at least 10 minutes of EE jogging)
3 sets of 10 minutes at 8K effort with 2 minutes jogging in between
Cooldown (at least 10 minutes of EE jogging)

8K - EE pace minus 2.5 minutes

Sample Day 1

0:03:00
Monday Strength

3 way arm reach
5 way leg reach
Clock Lunge
Reverse lunge into high knee

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
Tuesday Strength

Lateral band walks band around arches, then knees, then knees with full squat

Sample Day 3

0:55:00
Hawaiian Delight

At least 10 minutes slow warmup, EE jogging
30 minutes of 2x1 (2 mins 5K pace/1 min jog)
At least 15 minutes slow cooldown, EE jogging

5K pace is EE pace minus 3 minutes

Sample Day 3

0:04:00
Wednesday Strength

Frog stretch (knees out, feet in back extended rocking back)
Spiderman stretch (kneeling hip flexor stretch with arms and wrists extended at shoulder level) Sidelying quad stretch with other leg pushing down over the top
Pigeon pose

Sample Day 4

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.

FPP December 2019 (Maintain)

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