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Runner, Interrupted December 2019


Mary-Katherine Fleming

All plans by this Coach


5 Weeks

Plan Specs


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Plan Description

This is the December training plan for the Fitness Protection Program's Runner, Interrupted program.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:25 hrs 0:05 hrs
0:04 hrs 0:05 hrs
Workouts Per Week Weekly Average Longest Workout
0:25 hrs 0:05 hrs
0:04 hrs 0:05 hrs

Training Load By Week

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

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 2

Week 1, Day 1: Look around you!

What do the holidays look like where you are? PLEASE share pics in the FB page!

Sample Day 3

Week 1, Day 2: PRIDE

Today, I want you to look in the mirror and say, "MY COACH IS PROUD OF ME" . Because it is TRUE, I totally am. Coach Sarah is, too. It takes guts to be here, doing what you are doing. It's easier to beat yourself up with 'should's.

Sample Day 4

Week 1, Day 3: What's the best coffee drink?

It's peppermint mocha season!!! Are you mad about that? Tell me more on FB! I am PISSED I cannot get mocha Valencia anymore. It will always be my baby.

Sample Day 5


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 6

Week 1, Day 5: LYING MF-ers!!!

Strava is full of lying motherf++kers who have not run since their last Turkey trot until Sunday's Jingle Bell Jog. Remember THAT- YOU ARE HONEST!!!!!

Sample Day 7

Week 2, Day 6: Training Day (a research assignment)

Is there a Santa Claus race in your town? Can you get pics?

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