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FPP (Re)Build May 2019

Author

Mary-Katherine Fleming

All plans by this Coach
5 (8)

Length

5 Weeks

Plan Specs

running beginner 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.

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Plan Description

This is the (Re)Build Plan for May 2019 from the Fitness Protection Program (www.fitnessprotection.com)



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:35 hrs 1:00 hrs
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Workouts Per Week Weekly Average Longest Workout
2:35 hrs 1:00 hrs
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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

0:30:00
Cake Walk - First Week (30m/60M)

Heart rate cap of 140 applies.

10/20 minutes warm up
10/20 minutes super duper light jogging HR cap 155
10/20 minutes cool down

Sample Day 4

0:34:00
1x3 FacePunch

So, you are going to hate this. Hang with it.

Always start with Silly Toes. THIS MATTERS.

Warm up 5 minutes, slow walking.
1 minute jogging (HR cap 140 FIRM), 3 minutes walking for 24 minutes
5 minute cool down, walking.

Sample Day 5

0:30:00
Easy 30...with a twist

Easy 'run' at 140bpm. 4 sets of 20/40 accelerators at the end.

Sample Day 6

0:34:00
1x3 FacePunch

So, you are going to hate this. Hang with it.

Always start with Silly Toes. THIS MATTERS.

Warm up 5 minutes, slow walking.
1 minute jogging (HR cap 140 FIRM), 3 minutes walking for 24 minutes
5 minute cool down, walking.

Sample Day 8

0:30:00
Cake Walk - Second Week (30m/60M)

Heart rate cap of 140 applies.

10/20 minutes warm up
10/20 minutes super duper light jogging HR cap 155
10/20 minutes cool down

Sample Day 9

1:00:00
Avocado Toast- Week 2 (Long Day, 60/75+6)

This is your longest session of the week. Add 4 sets of 20/40 accelerators to the end of the run. (that's 4 minutes total).

Refresher: An accelerator is a controlled acceleration to 5k pace, hold for 3 seconds, then a slow, controlled return to a jog. Then, walk or shuffle super duper slowly for 40 seconds to let your heart rate fall as far as it possibly can. This stimulates your central nervous system and is critical for jump-starting muscle memory. MOARRR isn't better don't get excited.
Utilizing a heart rate cap of 150, start your engines and GO. All we need to do is move without stopping. If you cannot walk for 45 minutes, please email info@coachedandloved.com and we will help you work it out.

Sample Day 11

0:40:00
2x3 FacePunch

So, you are going to hate this. Hang with it.

Always start with Silly Toes. THIS MATTERS.

Warm up 10 minutes, slow walking.
20 minutes of 2 minute jogging (HR cap 140 FIRM), 3 minutes walking
10 minute cool down, walking.

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