FPP (Re)Build July 2019

Author

Mary-Katherine Fleming

All plans by this Coach

Length

5 Weeks

Typical Week

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

Longest Workout

1:00 hrs

Plan Specs

running beginner hr based base period

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Summary

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

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:57

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

0:32:00
Mixed Bag (32/50)

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 150 FIRM), 2 minute walking for 12 minutes
1 minute jogging (HR cap 155 FIRM), 1 minute walking for 10 minutes
5 minute cool down, walking.

Sample Day 1

0:05:00
Monday Circuit

Bridge with Heels
Banded deadlift
SL deadlift

Sample Day 2

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

Easy 'run' at 140bpm. 20 second pickup to 10k pace at the end.

Sample Day 2

0:03:00
Tuesday Strength

B stair calf raise
toe fall band walks
B calf jumps

Sample Day 3

0:32:00
Mixed Bag (32/50)

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 150 FIRM), 1 minute walking for 10 minutes
2 minute jogging (HR cap 155 FIRM), 1 minute walking for 12 minutes
5 minute cool down, walking.

Sample Day 3

0:04:00
Wednesday Strength

Toe yoga
short foot
towel scrunch
inv/evr in SLS

Sample Day 5

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

FPP (Re)Build July 2019

$45.00 - Buy Now