Weight Loss Training Plan Level 1
Weight Loss Training Plan Level 1
Length
4 Weeks
Plan Description
Objective:
This training plan is designed to gradually build your walking and speed walking capabilities, ultimately enabling you to walk steadily for half an hour. The program includes three workouts per week, which can be supplemented with strength training or similar activities.
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 acclimatizing your body to movement, starting with a slow progression into walking and then advancing to speed walking.
- 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 progress to Level 2, building in short jogs to your training plan.
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 walking/running per week.
Repeat: You can repeat this plan until you feel confident to progress to level 2.
Guidance Tools:
Rate of Perceived Exertion (RPE) Scale & Talk Test: These tools are used to maintain a natural and comfortable pace with minimal strain. You should be able to have a normal conversation at this pace, which may vary from slightly faster than walking to jogging for different individuals. Do not exceed a pace of 9:40 minutes per mile (6:00 min/km).
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 an RPE/Talk Test poster are provided as part of the program.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
01:12:00 | 00:31:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:12:00 | 00:31:00 |
Training Load By Week
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- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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