Nov 7, 2019
This podcast is all about Slow Burn, an 8-Week Running and
Strength Program that will build you up without burning you
Previously known as "The Strength Beta", Slow Burn is a new
specialized product that will be offered to Fitness Protection
Participants next year. In this podcast, you will hear from the
coaches, explaining why they created the program, and from
participants, telling you in their own words why they opted in and
what they got out of it.
Slow Burn: Program FAQ
- $125 to participate
- Will be offered three times in 2020, the first is (tentatively)
scheduled to begin on January 6
- What we provide: 8 weeks of running and strength workouts
designed by Coach MK and Alex Lanton, DPT/OCS, and led by Coach
- Please do not plan on any races for the duration of the
program, and please do not plan to begin training for a marathon
before late March.
- If you enter our Holiday Strength Challenge ($45), you
receive a $45 coupon which may be applied towards any of our 2020
Slow Burn offerings.
- You must be an active member of Maintain for no less than one
month prior to beginning Slow Burn - that means you are completing
all the workouts as written for the time designated (75%, 90% of
the time, as always).
- You must remain a subscriber of FPP throughout the
- If you would like to do this but do not foresee being able to
dial in your running over the holidays in December and you would
prefer to begin this program in February rather than January,
PLEASE e-mail firstname.lastname@example.org
and let us know!
WARMUP - Coach
MK kicks things off with a reflection on the amazing day she had in
New York City last Sunday, running her first marathon in three
years and knowing that she absolutely could have gone
- Coach MK is excited - she had a
good race, which means that she’s ready to work towards a GREAT
- Part of what MK wants to impart
to listeners is that she went into New York knowing what she needed
to get from the experience, and it had nothing to do with finish
- SO when we here at Fitness
Protection decided to debut our Slow Burn program in beta form,
what did we
need to get? And what did we need
our people to get from the experience?
- We hear from two participants,
Fran from NH and Helen from CA, talking about the ways in which
Slow Burn differed from Maintain, in terms of priorities and
- Finally, MK reflects upon how
much we learned from people’s initial interest in the program and
from the responses we got in the first few weeks.
Getting into the meat of the program, the coaches talk about how
Slow Burn evolved and what participants were doing on a week by
- Speed workouts on Mondays and
Wednesdays and the 5 days a week of running-specific
- MK talks about the importance
of working with Alex Lanton, her OCS-certified physical therapist,
to create the first month of strength circuits first and then
create the second month based on some of the feedback
- We hear from Janet in Indiana
and Tricia in Texas about the gains they made and the differences
they feel in their running.
LONG RUN - As
we dive into the long run, we note that there are many ways to view
the off-season as runners. What do you want to do and what do you
need to get?
- Runner types tend to look for
superlatives - they want a program that promises some kind of -est.
Strongest, fastest, thinnest.
- We at Fitness Protection think
of it more in terms of a best next step, and this program
encapsulates what we had in mind for a good way to focus energy
when not training for a race.
- We hear from Janille in NV and Sara in AZ as they talk about
what they personally felt like they had been missing and needed to
get, and we were especially jazzed to hear about Sara’s amazing
last long run of the program.
- One thing that does NOT go away in the off-season is the long
run, and we kept our Slow Burn people running just as long on
Saturdays as they would have done in Maintain, so that when they
exit the program they get to keep their options (and Coach Sarah,
perhaps unwisely, expresses her excitement about the Squires long
run featured in the second month of Slow Burn!).
COOLDOWN - We
hear from Anna in WI and Virginia - and we note that Virginia, as a
non-Facebook user, still feels like she got her money’s worth from
this plan despite not being one of the participants in the Facebook
- We love hearing about
Virginia’s mental wins, particularly the part where she realized
that she COULD do those hard runs that looked so intimidating at
- And we REALLY love when Anna
says “You should do Slow Burn if you have big running goals but
they are not immediate in nature!”
If this sounds interesting to
you and you want to sign up, most spring marathons are going to be
off the table for you (which, fine, because #fuckspring,
amirite??). No races during the 8 weeks of Slow Burn, and you will
need a few weeks off at least between Slow Burn and one of our
10-week marathon plans (but you may race a 10K or a half marathon
at the conclusion of the program, and we will hear SUSAN talk about
how she nailed her 10K last weekend - GO SUSAN).
Still interested? YAY! The first
2020 iteration of Slow Burn will begin either January 6 or February
6 (let us know if you have a preference!). Does that sound good to
you? COOL! You must be in Maintain for at least one
month doing the workouts
as written prior to beginning Slow Burn. AND REMEMBER, the Holiday
Drive ($45 for a single entry) gets you a $45 coupon for the
program (priced at $125) that you can apply to any of the 2020
offerings. If you begin Slow Burn and are unable to complete it
because life gets in the way, you will be admitted to another
offering of the program within a year for 50% off.
GET EXCITED TO COME RUN WITH US!
Not sure if Slow Burn will fit in your year? Let's talk it out in
our Goal Setting Webinar! Click here to register! https://www.fitnessprotection.com/event-details/2020-planning-goal-setting
MK Fleming is the
founder of Fitness Protection, LLC and Sarah Axelrod leads Fitness
Community. Try our accessible, affordable monthly
fitness plans at www.fitnessprotection.com!