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Weight Loss Training Plan Level 2

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Weight Loss Training Plan Level 2


Coach Thomas - Greenmoor Running

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4 Weeks

Plan Description


This training plan is designed to gradually build your strength and endurance capabilities, ultimately enabling you to run short stretches with little or no strain. The program includes two 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 from speed walking to jogging.

  • 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 add an extra workout day and progress to Level 3.


  • 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 two days of walking/running per week.

Repeat: You can repeat this plan until you feel confident to progress to level 3.

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).


Contact Coach: If you have any doubts or need assistance, please reach out to Coach Thomas at

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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
00:44:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
00:44:00 00:30:00

Training Load By Week

Coach Thomas - Greenmoor Running

Greenmoor Running

Certified UESCA Running Coach.
I am not just a runner and coach but also a thinker who combines theory and praxis to help both beginners and experienced runners achieve their goals. What matters most to me is not only reaching existing goals but setting and attaining new ones.

Apart from my passion for running, I hold a master's degree in philosophy and bring this into my coaching practice, integrating insights from philosophy and psychology into the foundation of the Greenmoor Running Method.

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • 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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