FPP (Re)Build August 2019

Average Weekly Training Hours 02:46
Training Load By Week
Average Weekly Training Hours 02:46
Training Load By Week

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

Sample Day 2
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 2
0:03:00
Friday Strength

Lunge in stance to touch knee
Sl heel raise
Side plank

Sample Day 5
0:32:00
A Triple Decker Stride Sandwich (32/50)

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

Always start with Silly Toes. THIS MATTERS.

10 min. warmup
3 strides
3 min. walk
3 strides
3 min. walk
10 min. cooldown

1 stride=20 seconds accelerator +40 seconds recovery. This does not change.

One complete stride start to finish is one minute long.

Sample Day 5
0:03:00
Monday Strength

Jumping jack
Inchworm walk out
Plank

Sample Day 6
0:30:00
Easy 30...with a twist

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

Sample Day 6
0:04:00
Tuesday Strength

Forward-backward (pendulum lunge)
Hand/toe leg raises
Toe touch squats
Plank with mountain climber

Sample Day 7
0:32:00
A Triple Decker Sandwich (32/50)

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

Always start with Silly Toes. THIS MATTERS.

10 min. warmup
3 strides
3 min. walk
3 strides
3 min. walk
10 min. cooldown

1 stride=20 seconds accelerator +40 seconds recovery. This does not change.

One complete stride start to finish is one minute long.

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.