Running Specialized Plans
Running Specialized Plans
Welcome to GreenMoor Running’s Specialized Training Plans, rigorous 12-18-week programs tailored for athletes aiming at competing in race events. These plans are designed to improve speeds and endurance, focusing on enhancing endurance, strength, and overall running efficiency over an extended training period. Whether you’re targeting a personal best or preparing for competitive events, this plan ensures a comprehensive approach to marathon success.
Training Specifics:
- Duration 5K: 9 week specialization + 6 week race period
- Duration 10K: 12 week specialization + 5 week race period
- Duration 1/2 Marathon: 12 week specialization
- Duration Marathon: 15 week specialization
Core Focus of the Plans:
- Endurance Building: Main focus on enhancing your body’s ability to sustain longer distances efficiently through low-intensity runs and high-intensity intervals.
- Periodization: Periodized training that divides your plan into phases focusing on building endurance, conditioning the body, and tapering for race day(s).
- Aerobic and Anaerobic Workouts: A balanced mix of aerobic workouts for endurance and anaerobic sessions to boost your maximal aerobic capacity.
- Varied Training Sessions: A variety of workout types to maintain motivation, enjoyment, and effective performance enhancement.
Additional Components:
- Running Zones: Full guide to obtaining running zones, and how to apply these to optimize training outcomes.
- Nutrition and Hydration: Comprehensive guidelines for carboloading and maintaining proper hydration to support marathon training and performance.
- Core Training: Exercises included 2-3 times a week to boost core strength and minimize injury risk, enhancing stability and endurance.
- Speed and Agility: Detailed routines to improve speed and agility, critical for peak race performance.
Support and Guidance:
For any queries or guidance throughout your training, please reach out to Coach Thomas at: coach.thomas@greenmoorrunning.com. We are here to support you every step of the way.
Materials Provided:
A comprehensive training calendar, detailed guidelines for nutrition and hydration, and recommended routines are all included to guide you through your race preparation effectively.
Transitioning Post-Specialized Training:
Upon completing the specialized training plan, you will be well-prepared to face your race day(s) with confidence and a significantly improved performance.
Level Comparison Chart
Level
Target
Workouts/week
Distance
Time/week
Longest workout
Level 1
Beginners
3
5K
10K
1/2 Marathon
Marathon
Approx. 3h 15m
Approx. 3h 20m
Approx. 3h 40m
Approx. 4h 15m
1h 35m
1h 30m
2h 00m
2h 20m
Level 2
Beginners – Intermediate
4
5K
10K
1/2 Marathon
Marathon
Approx. 4h 05m
Approx. 4h 20m
Approx. 4h 40m
Approx. 5h 10m
1h 35m
1h 30m
2h 00m
2h 20m
Level 3
Intermediate
5
5K
10K
1/2 Marathon
Marathon
Approx. 4h 45m
Approx. 4h 50m
Approx. 5h 20m
Approx. 5h 45m
1h 35m
1h 30m
2h 00m
2h 20m
Level 4
Intermediate – Competitive
6
5K
10K
1/2 Marathon
Marathon
Approx. 5h 20m
Approx. 5h 25m
Approx. 5h 45m
Approx. 6h 20m
1h 35m
1h 30m
2h 00m
2h 20m
Level 5
Competitive
7
5K
10K
1/2 Marathon
Marathon
Approx. 6h 00m
Approx. 6h 10m
Approx. 6h 50m
Approx. 7h 15m
1h 35m
1h 30m
2h 00m
2h 20m
Level 6
Competitive
9
5K
10K
1/2 Marathon
Marathon
Approx. 7h 00m
Approx. 6h 50m
Approx. 7h 45m
Approx. 8h 15m
1h 35m
1h 30m
2h 00m
2h 20m
*With a basic or premium membership, on Greenmoor Running, you get the training plan for free, by applying with “Get with Membership”.
By a plan or membership?
If you buy a plan, it becomes a permanent part of your TrainingPeaks plan library. This allows you to use it over and over.
If you choose our membership option (basic or premium), you will be able to access all training plans in our library, by applying for a plan, but it will not be added to your TrainingPeaks plan library.
Choosing the right level
Not sure which level is right for you? We guarantee that you will find a level, suitable to your training needs.
If you find your training plan too easy or too har, you can always change to a different plan by contacting Coach Thomas.