FPP January 2020 (Re)Build

Author

Mary-Katherine Fleming

All plans by this Coach

Length

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

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

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: 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!

Back to Plan Details

Sample Day 1

0:35:00
Something Amazing 35/50

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

0:04:00
Wednesday Strength

Step down
Step up with driving knee
Skater
Wall sit

Sample Day 3

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

Sample Day 3

0:03:00
Friday Strength

High plank lateral walks
High plank walk-outs
Modified side plank

Sample Day 4

0:45:00
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 6

0:35:00
Something Amazing 35/50

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

0:04:00
Monday Strength

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)

FPP January 2020 (Re)Build

$45.00 - Buy Now
_