FPP January 2020 (Maintain)

Author

Mary-Katherine Fleming

All plans by this Coach

Length

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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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: 06:16
Training Load By Week
Average Weekly Training Hours: 06:16
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

1:03:00
I Blew My Mind

at least 10 minutes slow warm up (<140 bpm)

10 minutes @ 10k pace
5 minutes @ 5k pace
1 minute @ 3k pace
2 minutes jog
1 minute @ 3k pace

Repeat entire set if you have time (if not, extend cool-down by 5 minutes)

at least 15 minutes slow cool down

Sample Day 1

0:04:00
Wednesday Strength

Squat Jumps
Lateral jumps
B Calf jumping
Narrow kneeling eyes closed

Sample Day 2

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 3

1:00:00
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 3

0:04:00
Friday Strength

4-way lunge
Supermans
Up Dog
Bulgarian Split squats

Sample Day 4

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 6

1:00:00
This 'n That

10 minutes slow warm up (<140 bpm)

1k @ 10k pace
2 minutes recovery
1k @ 10k pace
2 minutes recovery
1k @ 10k pace
2 minutes recovery
1k @ 10k pace

10+ minutes slow cool down

FPP January 2020 (Maintain)

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