FPP January 2020 (Re)Build
Author
Mary-Katherine Fleming
All plans by this CoachLength
5 Weeks
Typical Week
5 Run, 1 X-Train, 1 Custom, 3 Other, 1 Day Off
Longest Workout
1:00 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
Sample Day 1
A celebration of the rebuilding year!
Always start with Silly Toes. THIS MATTERS.
10 minute slow warm-up
2 minute jog, 10 squats
2 minute walk, sundial squats
2 minute jog, 5 three-way balance squats each side
2 minute walk, 10 squats
2 minute jog
10 minute slow cool-down
Sample Day 1
Step down
Step up with driving knee
Skater
Wall sit
Sample Day 3
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 3
High plank lateral walks
High plank walk-outs
Modified side plank
Sample Day 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 6
A celebration of the rebuilding year!
Always start with Silly Toes. THIS MATTERS.
10 minute slow warm-up
2 minute jog, 10 squats
2 minute walk, sundial squats
2 minute jog, 5 three-way balance squats each side
2 minute walk, 10 squats
2 minute jog
10 minute slow cool-down
Sample Day 6
Jumping jack
Inchworm walk-out
Plank
Toe grabs (knees bent with forward fold leave hands on toes straighten knee, dynamic stretch to work on knee ext)