FPP October 2019 (Re)Build

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FPP October 2019 (Re)Build


Mary-Katherine Fleming

All plans by this Coach


5 Weeks

Typical Week

4 Run, 3 Other, 1 X-Train, 1 Custom, 1 Day Off

Longest Workout

1:15 hrs

Plan Specs

running beginner hr based base period

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


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:40

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

Easy 30...with a twist

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

Sample Day 1

Tuesday Strength

In place lunge
Reverse Lunge
In line lunge in place

Sample Day 2

Lovin' Spoonful (26/50)

This workout gives you a taste of the ‘faster’ you may miss, but not enough to hurt you. Unless you try to ‘save the baby sprint’....that will hurt. Like i have to tell myself each time I bring home a jar of apple butter: “Don’t go crazy. A taste is all you need.”

Always start with Silly Toes. THIS MATTERS.

10 min warmup
30 sec jog, 10 sec sprint, 3 minute walk
30 sec jog, 10 sec sprint, 3 minute walk
10 min cooldown

Sample Day 2

Wednesday Strength

Single leg balance with band Ts
Backwards tandem walking with head turns
Single leg deadlift
Toe yoga

Sample Day 4

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

Sample Day 4

Friday Strength

Fire hydrants
Bird dogs with hold
Toe out squat pulses
S/l hip circles

Sample Day 5

Avocado Toast- Week 1 (Long Day, 45/60+4)

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.

$45.00 - Buy Now