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Starter Training Plan Level 0

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Starter Training Plan Level 0


Coach Thomas - Greenmoor Running

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16 Weeks

Plan Description

In principle, the Greenmoor Running Training Plans are not designed for absolute beginners. I.e. those who just want an easy run a couple of times a week. But, if you have ambitions with your running, and want to work hard and structured whit your physical fitness and endurance capabilities, you are at the right place.

Firstly you need to be patient in the startup face. There are no shortcuts, if you wish to build running strength and endurance.

In this starter program, we will be working at getting your body to climatize itself to running, i.e. a slow progression from walking to steady running. When you are ready, you will be running all your session and work on running longer. This is done by starting up easy, and slowly working up the distance. The key is running slowly, avoiding injuries and strengthening you body. This will help you right away and in the long run (pun intended).

The goal of this plan is to get 16 weeks of steady running in your legs. the overall structure is as follows:
Period 1: Week 1-4: 2 days of walking/running a week
Period 2: Week 5-8: 3 days of walking/running a week

Running Test: After 8 weeks of running: A self-administered running test, setting up your running zones (more about this later)

Period 3: Week 9-12: 2 days of running a week
Period 4: Week 13-16: 3 days of running a week

The running test after 8 weeks of running, will determine your 9 running zones. Up until then, you will be working with a Rate of Percieved Exercion scale, helping you to stayin your training zones, for the structured workouts.

NOTE: For your running zones, please send the results of your running tests to:, contact your coach or visit the zone calculator at our homepage.

In the first 8 weeks, you will not be instructed to run in any of Greenmoor's Running Zones. Instead, you are instructed t use the Rate of Percieved Exertion scale in conjunction with a Talk Test. This is intended to make you keep a pace that feels natural, comfortable and almost no strain to you. As a rule of thumb, you should be able to have a normal conversation at this pace. For some this pace will be only slightly faster than walking, others will be jogging. You should in no circumstances exceed 9:40 minutes per mile (6:00 min/km).

In the last 8 weeks of the starter program, after the running test, you will be running in speed zones, which will be faster than the first 8 weeks. In the last 4 weeks you will be running 3 days a week. After completing the starter training plan, it is highly adviced to do another running test, and set up new speed zones. This can be used in your fundamental training plan.

If at any point you feel that the progression from one periodization (e.g. week 1-4 to week 5-8) is to much strain on you, you should repeat the previous periodization, meaning all 4 weeks, and then try to progress. If you are in doubt, do not hesitate to reach out to your coach or the Greenmoor Running community.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
01:17:00 01:20:00
Workouts Per Week Weekly Average Longest Workout
01:17:00 01:20:00

Training Load By Week

Coach Thomas - Greenmoor Running

Greenmoor Running

A runner, coach and thinker, he combines theory and praxis to help beginners and experienced runners reach their goals, and more importantly, to set and reach new goals.
Apart from his passion of running he has a masters degree in philosophy of education, and lectured at university. He applies his knowledge and insights in philosophy and psychology to the praxis of coaching, which is the foundation of the Greenmoor Running Method.

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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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