FPP December 2019 (Re)Build

Author

Mary-Katherine Fleming

All plans by this Coach

Length

5 Weeks

Typical Week

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

Longest Workout

1:15 hrs

Plan Specs

running beginner hr based base period

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Summary

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

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:53

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

0:32:00
Mocha Valencia 32/50

We are revisiting the progression run, testing out effort levels so we don't totally lose our instincts the way I lost my mocha Valencia.

Always start with Silly Toes. THIS MATTERS.

10 min slow warmup

30x30 (seconds) @10k pace
30x30 @8k pace
30x30 @5k pace
Repeat series up to 4 times
10 min slow cooldown

10K - easy effort minus 2 minutes
8K - easy effort minus 2.5 minutes
5k - easy effort minus 3 minutes

These are proxies for these effort levels - if it's too stressful to try and nail an exact pace, just think hard, harder, hardest as you progress through. Don't sweat the exactness of the pace - really don't!

Sample Day 1

0:03:00
Monday Strength

Single leg bridge
Plank with lateral leg movement
Prone swimmers
Russian twists

Sample Day 2

0:30:00
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 2

0:03:00
Tuesday Strength

Frog stretch (knees out, feet in back extended rocking back)
Spiderman stretch (kneeling hip flexor stretch with arms and wrists extended at shoulder level)
Sidelying quad stretch with other leg pushing down over the top
Pigeon pose

Sample Day 3

0:32:00
Mocha Valencia 32/50

We are revisiting the progression run, testing out effort levels so we don't totally lose our instincts the way I lost my mocha Valencia.

Always start with Silly Toes. THIS MATTERS.

10 min slow warmup

30x30 (seconds) @10k pace
30x30 @8k pace
30x30 @5k pace
Repeat series up to 4 times
10 min slow cooldown

10K - easy effort minus 2 minutes
8K - easy effort minus 2.5 minutes
5k - easy effort minus 3 minutes

These are proxies for these effort levels - if it's too stressful to try and nail an exact pace, just think hard, harder, hardest as you progress through. Don't sweat the exactness of the pace - really don't!

Sample Day 3

0:04:00
Wednesday Strength

Single leg deadlift
Bridge with band around knees with hip abduction
Step down
Quadraped + hip ext with knee bent

Sample Day 5

0:30:00
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

FPP December 2019 (Re)Build

$45.00 - Buy Now
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