Runner, Interrupted Beta (October 2019)


Mary-Katherine Fleming

All plans by this Coach


5 Weeks

Typical Week

5 Other, 1 X-Train

Longest Workout

0:05 hrs

Plan Specs


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This is the training plan for the Fitness Protection Program's Runner, Interrupted beta test.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 00:32
Training Load By Week
Average Weekly Training Hours: 00:32
Average Weekly Breakdown

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

Week 1, Day 1: The Fantasy

Did you have a fall running fantasy? Whether it was a race, a place, an event, a group, let’s let it BE RIGHT HERE. Describe it, draw it, give it LIFE on page X of the coloring book.

Sample Day 2

Week 1, Day 2: The Coloring Book

Head to page X in the coloring book and draw a picture of a runner with FOMO, either an actual drawing or with words. What does that runner look like? Sitting or standing? Where are they? What are they doing, how does a person signal they are a runnernotrunning?

Sample Day 3


REST DAY IS THE BEST DAY! A stopped clock is correct twice per day, and a stopped runner in Fitness Protection is DEFINITELY NOT BEHIND TWICE PER WEEK! Remember, Thursdays and Sundays are rest days and no one else is supposed to be running today. YAY! Such a better way to think about it, right?

Sample Day 4

Week 1, Day 4: The Fire

That picture you drew on Tuesday? rip it out and burn it like an offering to the gods in hopes they send it back to us when we are ready to receive it. Fold it into a paper airplane and declare them now ‘flying f*cks’. Whatever you decide to do, you need to thank that dream for motivating you, thank the universe for putting it in your brain, and then let it go. It will never truly disappear, but we need to lay it to rest so we can focus on what we CAN do right now. (Bonus if you post the fire to TikTok or IG using the hashtags #runnerinterrupted #cleansingfire)

Sample Day 5

Week 1, Day 6: Roundup

Today is rebirth- we are going to focus on your NEW dream, getting back to a place where you can run. That dream you set free WILL come back to you. Today, we need to focus on your setback as well as a dream of being setback-free.

Sample Day 6

Sunday Sass

HAPPY SUNDAY NOT-RUNDAY! Don’t forget to click here and add your #weeklywin to the Google document before the #AskAway livestream starts tonight!

Sample Day 7

Week 2, Day 1: Feelings

Welcome to week 2! This week is about all the feelings. Click below to read Audre Lorde’s short essay on The Uses of Anger. Get up in some feelings. In the Post-Workout Commentary box, write down what you are feeling RIGHT NOW, then if you dare copy and paste in the daily Facebook thread.

Runner, Interrupted Beta (October 2019)

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