Objective:

This training plan is designed to gradually build your running capabilities, ultimately enabling you to run steadily for an hour. The program includes three workouts per week, which can be supplemented with strength training or similar activities.

Prerequisites:

• Running zones: To complete this program you need to have completet a running test, determining your running zones. If you have not done so, please complete level 4 of the Weight Loss Training Plan. If you feel confident and wish to skip level 4, please follow the included running test guide, and obtain your running zones from coach Thomas.


• Equipment: You will need a GPS/Pace devise to complete the sessions.

Initial Phase:

• Patience is Key: In the beginning, it's important to be patient. There are no shortcuts to losing weight and building strength and endurance through running.


• Gradual Progression: We will focus on getting you into using the Greenmoor Running training zones, starting with a slow progression from easy structured runs into into more complex runs.


• Repetition: Repeat this program until you are capable of completing the fourth week within a margin of 90%-110% completion.


• Advancement: Once you're ready, you can repeat this training plan, or if confident, set a new goal and progress to a foundational plan, leading you on the path to your first 5K, 10K, 1/2 Marathon or even full Marathon.

Benefits:

• Weight Loss: This level is effective for shedding unwanted fat.


• Muscle Building: While losing fat, your body will gradually build muscle mass for running/walking.


• Efficient Fat Burning: Your biomotor abilities will improve, enhancing fat burning efficiency, especially when staying within designated training zones.


• Endurance: The key to better fat burning is building endurance by going further, not faster.

Training Schedule:

Weeks 1-4: Engage in three days of structured running per week.

Repeat: You can repeat this plan until you feel confident to progress to a foundational training plan.

Guidance Tools:

Greenmoor Running Zones (GRZ): This tool is used to maintain a natural and comfortable pace with minimal strain to your system. Keep within the zones and preferably in the lower end for each zone, to feel the progression.

Support:

Contact Coach: If you have any doubts or need assistance, please reach out to Coach Thomas at coach.thomas@greenmoorrunning.com.

Included Materials:

Clear training instructions and a guide to making running tests and obtaining your running zones.