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FPP September 2019 (Re)Build

Author

Mary-Katherine Fleming

All plans by this Coach
5 (4)

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 September 2019 from the Fitness Protection Program (www.fitnessprotection.com)



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:27 hrs 1:15 hrs
0:08 hrs 0:04 hrs
—— ——
0:01 hrs 0:03 hrs
Workouts Per Week Weekly Average Longest Workout
2:27 hrs 1:15 hrs
0:08 hrs 0:04 hrs
—— ——
0:01 hrs 0:03 hrs

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

0:28:20
Band Practice (28/50)

I’m Southern, and our marching band high-stepped. It’s good for you.

Warm up, gimme 10 seconds high knees in place, walk X minutes, jog X minutes, high knees again, walk/jog again, cool down.

Always start with Silly Toes. THIS MATTERS.

10 min. warmup
10’ HKIP
3 min walk+1 min jog
10’ HKIP
3 min walk+1min jog
10 min. cooldown

Sample Day 1

0:04:00
Monday Strength

Reverse step up
Step up with knee drive
Mini lunge with high step
Stance lunge

Sample Day 2

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

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

Sample Day 2

0:03:00
Tuesday Strength

Plank with leg raises,
Reverse plank
High plank arm raises

Sample Day 3

0:26:20
Band Practice (26/50)

I’m Southern, and our marching band high-stepped. It’s good for you.

Warm up, gimme 10 seconds high knees in place, walk X minutes, jog X minutes, high knees again, walk/jog again, cool down.

Always start with Silly Toes. THIS MATTERS.

10 min. warmup
10’ HKIP
3 min walk+1 min jog
10’ HKIP
3 min walk+1min jog
10 min. cooldown

Sample Day 3

0:03:00
Wednesday Strength

Hold Squats with band with ER switching sides
Squat Bounces at parallel
Squat for reps

Sample Day 5

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

Heart rate cap of 140 applies to warmup and cooldown.

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

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