HEART RATE PLAN LINDSAY SEPTEMBER 2017

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  • HRT Monthly September Lindsay Badge

HEART RATE PLAN LINDSAY 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: 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 2-3 times a week
The LINDSAY (this plan): best for athletes who run but also do high-intensity cross training (CrossFit, Orange Theory Fitness, kickboxing, Body Pump, etc.) 3+ times a week

All have the same features, which include:

Screen Shot 2017-08-25 at 9.57.40 AM★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 Lindsay plan, long runs on the weekend range from 90-110 minutes; weekday runs range from 20-40 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 Lindsay? There are five Lindsays in my—Coach MK’s—phone. Three own a Crossfit Box and complete the WOD (workout of the day) 3-4 times per week. Two own Orange Theory Fitness (OTF) franchises and OTF 3-4 times per week. This plan is dedicated to those badass ladies, and all of the mamas that PRIMARILY BodyPump, kickbox, play soccer or basketball, or lift serious weights when they aren’t in a race training cycle.

You are likely a Lindsay if: High intensity cross training like CrossFit, Orange Theory Fitness, BodyPump, or a soccer league is a regular part (3+ times a week) of your exercises regimen when you’re not training for a race.

You don’t have to be hard-core to be a Lindsay. Lindsays do demanding workouts several times per week and running is NOT their WOD. They wanna remain connected to the TLAM community and keep their cardio gains in between training cycles, but WODders gotta WOD. I respect that.

If you are NOT doing 3-4 hard, high-intensity workouts that have high levels of impact on your joints then this plan isn’t going to be enough running for you. You are better off on the Deena plan. (Make no mistake: lifting anything heavy absolutely exponentially increases joint wear and tear.)

Features of the Lindsay plan include:

Screen Shot 2017-08-25 at 9.57.40 AM
★PDF of the Training Plan with a month full of workouts, including a unique illustrated strength circuit + a new BOSU or Loops circuit

Screen Shot 2017-08-29 at 7.23.53 AM
★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
★Long runs on the weekend range from 90-110 minutes; weekday runs range from 20-40 minutes

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Who are the monthly plans plan best for?
We require that athletes who enter the monthly heart rate program have completed either Heart Rate 101 and/or a 20-week race program. If you have not, we recommend starting with either the AMAZING plan or Heart Rate 101.

Who is the Lindsay plan best for? 
Athletes who like to do high intensity cross training regularly 3 times a week, and likely more. If you drop into Orange Theory Fitness once in a while or hit BodyPump once a week, the Deena plan is a better fit.

How many times a week can I do high-intensity cross training?
Up to five, as long as you get in your prescribed runs. On the Lindsay plan, we strongly recommend you take two full days of a week.

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.