HEART RATE PLAN DEENA SEPTEMBER 2017

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  • HRT Monthly September Deena Badge

HEART RATE PLAN DEENA SEPTEMBER 2017

$50.00

You’ve recently finished a training cycle for a race—and you’re not up for racing again soon, but you don’t want to lose all the fitness gains you’ve made.

Or you’re not much for racing, but you really like having a structured plan to follow and teammates with which to train.

Or maybe your motivation is at the bottom of the laundry chute, under piles of dirty socks and towels, and you need accountability, teammates, expert guidance and a plan, stat.

The solution: Jump on a monthly Train Like a Mother program, a comprehensive plan that includes a full month of running workouts, a unique strength session, and new BOSU or loops circuit. Each month has a different theme with a range of running workouts that continue to build both your cardiovascular efficiency and running-specific strength.

For heart rate, we have three variations of the monthly plans:
The DEENA (this plan): best for athletes who primarily run for their workouts
The JENNIFER: best for athletes who run but also do low-intensity cross training (Pilates, yoga, swimming, etc.) regularly 2+ times a week
The LINDSAY: best for athletes who run but also do high-intensity cross training (CrossFit, Orange Theory Fitness, kickboxing, Body Pump, etc.) regularly 3+ times a week

All have the same features, which include:

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★PDF of the Training Plan with a month full of workouts

Screen Shot 2017-08-29 at 7.23.53 AM★A unique illustrated strength circuit + a new BOSU or Loops circuit
★Training Peaks integration of the plan, so you get an email daily with your workout
★Private Facebook group to interact with Coach MK and chat with your fellow #motherrunners
★Private Strava club so you can give and grab kudos from your #motherrunner teammates
★All the motivation, inspiration and accountability that comes from having a tribe support, entertain and (occasionally) b*tch with you

HELPFUL DETAILS: This plan runs from September 1-30. On the Deena plan, long runs on the weekend range from 90-120 minutes; weekday runs range from 30-60 minutes.

IMPORTANT: You must have completed either Heart Rate 101 or a 20-week Heart Rate-Based Race Plan in order to participate in the monthly training plans. If you have not, please consider joining Heart Rate 101 or the AMAZING Half-Marathon plan, both great places to learn to train by heart rate.

THEME FOR SEPTEMBER: Uncomfortably Uncomfortable

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Product Description

Who is Deena? Deena Kastor is a runner. Period. All of her non-running activities support her training and serve to make her a better runner.

You are likely a Deena if: You just don’t have time, money or desire to do more than run. Deenas need a one-stop shop in the monthly program; they aren’t getting regular strength workouts anywhere else. If you dabble in other things—you occasionally join a friend for a class at the gym or Orange Theory Fitness—you’re still a Deena.

Features of the Deena Plan include:
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★PDF of the Training Plan with a month full of workouts

Screen Shot 2017-08-29 at 7.23.53 AM

★A unique illustrated strength circuit + a new BOSU or Loops circuit
★Training Peaks integration of the plan, so you get an email daily with your workout
★Private Facebook group to interact with Coach MK and chat with your fellow #motherrunners
★Private Strava club so you can give and grab kudos from your #motherrunner teammates
★All the motivation, inspiration and accountability that comes from having a tribe support, entertain and (occasionally) b*tch with you
★On the Deena plan, long runs on the weekend range from 90-120 minutes; weekday runs range from 30-60 minutes

Who are the monthly plans plan best for?
Athletes who have trained via heart rate in the past and who have completed either Heart Rate 101 and/or a 20-week race program. If you have not, we recommend starting with the AMAZING plan or Heart Rate 101.

Who is the Deena plan best for? 
Athletes who don’t have the time, money or desire to do more than run. Deenas need a one-stop shop in the monthly program; they aren’t getting regular strength workouts anywhere else. If you dabble in other things—you occasionally join a friend for a class at the gym or Orange Theory Fitness—you’re still a Deena.

Can I crosstrain on this plan? 
Yes! But we designed so that you are primarily running. If you’re the type of person to hit a yoga class this week and a CrossFit class next week and only run the following week, you’ll be all set.

How do the monthly plans work?
You’ll receive the PDF of the plan and the Training Peaks integration at least one day before the month starts. You follow the plan (and interact on the Facebook page and listen to the podcast and all that other jazz) starting on the first of the month. Towards the end of the month, we’ll send you an email, announcing the next month’s plan. You can either opt in or out.

Will I get a swag package?
No; there is no swag associated with the monthly plans.

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