FPP November 2019 (Re)Build

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FPP November 2019 (Re)Build


Mary-Katherine Fleming

All plans by this Coach


5 Weeks

Typical Week

4 Run, 3 Other, 1 Day Off, 1 Custom

Longest Workout

1:15 hrs

Plan Specs

running beginner hr based base period

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


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:00

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

Cake Walk - Week 1 (30/60)

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 1

Friday Strength

Band walk around arches
Extra range clams
Swimmer press
Bird dog

Sample Day 2

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.

Sample Day 4

Caramel Apples 30/50

HOORAY FOR STRIDES!! They are irresistible to your legs (just like caramel apples to your tummy) - get that turnover going!

Always start with Silly Toes. THIS MATTERS.

10 min slow warmup
2 min jog
2 min walk
2 strides
2 min jog
2 min walk
10 min slow cooldown

1 stride= 20 seconds accelerator +40 seconds recovery. Accelerator means gradually accelerate to a quick pace, hold for a few seconds, then gradually decelerate to a jog for a total of 20 seconds. This does not change. One complete stride start to finish is one minute long.

Sample Day 4

Monday Strength

S/L hip adduction
Sumo squat to 45
Lateral band walk with eccentric

Sample Day 5

Easy 30...with a twist

Silly Toes first!

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

Here's what to do:
20 seconds: steady acceleration to 10K pace, hold for a few seconds, steady deceleration to easy effort.
40 seconds: jog easy or walk.
Repeat a total of 4 times

Sample Day 5

Tuesday Strength

Reverse plank
High plank mountain climbers

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