Objective:
This training plan is designed to develop your running capabilities, ultimately enabling you to run steadily for half an hour, and progress to using GreenMoor Running training zones. 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 progression from running using RPE and Talk test, to establishing your pace training zones.
- 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, and have obtained your training zones, you can progress to Level 5, with two sessions a week, or if confident, start running three sessions a week at Level 6.
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 running per week.
Repeat: You can repeat this plan until you feel confident to progress to level 5 or 6.
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.
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.