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Weight Loss Training Plan Level 1

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Weight Loss Training Plan Level 1

Author

Coach Thomas - Greenmoor Running

All plans by this Coach

Length

4 Weeks

Plan Description

This weight loss training plan are designed to build you capabilities so that you re able to walk steady half an hour. With 3 workouts a week. These can be supplemented by strengtht training or ezuivalent.

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

In this weight loss program, we will be working at getting your body to climatize itself to moving, i.e. a slow progression into walking and to speed walking. You should repeat this program until you are capable of completing week 4 within a margin of 90%-110% completion). When you are ready to add another workout day to your sceduale, you should progress to Level 2 and start running.

This level is especially good at making you drop ppounds of unwanted fat, and at the same time, slowly priming your body to build muscle mass for running/wlking. While you build muscles, your biomotor will also start to burn fat more efficiently, as long as you stay in the designated training zones. The key to getting a better fat burning process is endurance and you build that, by going further, not faster.
The goal of this plan is to get 4 weeks of steady walk/speed walk in your legs:
Week 1-4: 3 days of walking/running a week

This training plan can berepeated until your feel confident to progress to level 2

You will be instructed to 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).

If you are in doubt, do not hesitate to reach out to your coach or the Greenmoor Running community.

If you buy a premium subscription at Greenmoor Running, you will get access to this training plan, and a personal coach will guide you through it, with feedback after each periodization.

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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
Run
01:12:00 00:31:00

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 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.
  • 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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