Coach MK and Coach Sarah livestream question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection Program YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun and super informative, and anyone may ask follow-up questions during the live broadcast.    Messenger Hi coach- it’s in a video I’m sure but I can’t find the answer to this question. What’s the definition of the lanes in rebuild? I’ve been winging it And want to see if I can change lanes.  I also saw you video about printing and comparing plans in TP. Do I need to upgrade to see or can I do that from basic?   ReBuild Questions 1. Can I move workouts around - I work a 14 hour shift every 2nd Tuesday and need to move my run to Thursday on that day. Is this ok? 2. Can I add my strength programme to my run .. otherwise I tend to skip it. If I do should I do it before or after my run? 3. I’m not anywhere close to racing, but I’m curious. What does recovery after a half marathon look like? Is it different with the perpetual training with FPP?  4. I have a crazy dream “race.” I want to have a one-mile-loop course where friends and family can do a loo with me on my birthday, either physically or talking on the phone. And I want to be able to go for as long as there are people wanting to do it with me. Is this bonkers? Would I need to be in 3DATF shape to accomplish it?   Maintain Questions 1. Hi! A couple of days ago Coach MK did a twitch video on the relationship between your EE pace and 10k pace and setting realistic goals. I really appreciated the idea that my EE x 26.2 is likely the worst case scenario. I have 2 questions. My first question is about how strength affects the EE and is there anything I can do in the last few weeks before the 10 week ramp for a marathon? And my second question is about 5k pace. I used the pace from my pr 5k in December (about 9:30) which is more like 3 1/2 minutes faster than my EE, because my EE is faster than it was back in December. Am I making myself work too hard? Or does it even matter? (I'm kind of expecting the answer is that it doesn't matter as long as I feel good about it). For reference my current EE is around 13. And before I go - Coach Sara - great job going solo last week♥️ and Coach MK - keep healing♥️ 2. Could you make a post or form where we can put our fall races? Im interested to see if others in the group are running the same race or other potential races as I look at destination races. Just a thought :) Thanks! 3. I have a quarter marathon race on the calendar for Saturday. Should I substitute this for my long run? Would it be better to run long on Friday or Sunday instead? 4. MK, What are your thoughts so far on your new Polar? Visit The Fitness Protection Website!