Running Starter Plans
Runners Starter Training Plans
Welcome to the GreenMoor Running Starter Training Plans, your gateway to embracing a smarter, more efficient approach to running. Designed as a four-week program, these plans serve as an ideal introduction to the GreenMoor Method, especially for those returning from a hiatus, recovering from an injury, or embarking on their running journey.
Purpose of the 4-Week Starter Training Plans
Our starter plans are tailored to ease you into the discipline of structured running, aligning your body and mind with the fundamentals of the GreenMoor Method. Whether you’re shaking off the rust from a break, cautiously returning post-injury, or stepping onto the track for the first time, these plans are crafted to help you:
- Build a Habit: Establish a consistent running routine that prepares you for more rigorous training.
- Focus on Form: Pay attention to running form and technique, setting a strong foundation for efficient running.
- Gauge Fitness Levels: Assess your current fitness and readiness to embark on more intensive training.
- Prevent Injuries: Gradually increase your running workload, minimizing the risk of injuries.
- Instill Confidence: Develop confidence and familiarity with structured training regimens.
Structure of the Plans
The 4-week starter plans are designed with gradual progression in mind, spread over several workouts per week. Each session is carefully balanced to challenge you just enough, without overwhelming your body. Here’s what you can expect:
Weeks 1 & 2 – Introduction & Adaptation: We begin with gentle, short-duration runs mixed with walking intervals. This phase focuses on acclimatizing your body to regular running and refining your technique.
Weeks 3 & 4 – Building Consistency: The frequency and duration of continuous running segments are increased. Emphasis is placed on maintaining a comfortable pace, enhancing endurance, and solidifying your running habit.
Supportive Exercises: Alongside running, we introduce basic exercises to strengthen your core, improve flexibility, and enhance overall stability.
Post-4-Week Transition
Upon completion of the starter plan, you will be well-equipped to transition seamlessly into our foundational training plans. These subsequent plans will delve deeper into the GreenMoor Method, intensifying your training and taking your running to new heights.
Remember, the journey to becoming a better runner is as rewarding as the destination. We’re excited to be a part of your running evolution and look forward to witnessing your progress and achievements.
Level Comparison Chart
Level
Target
Workouts/week
Time/week
Longest workout
Level 0
Absolute Beginners
2 – 3
Approx. 1h 20m
1h 20m
Level 1
Beginners
3
Approx. 2h 40m
1h 20m
Level 2
Beginners – Intermediate
4
Approx. 3h 30m
1h 20m
Level 3
Intermediate
5
Approx. 4h 00m
1h 20m
Level 4
Intermediate – Competitive
6
Approx. 4h 15m
1h 20m
Level 5
Competitive
7
Approx. 4h 45m
1h 20m
*With a free membership or higher, on Greenmoor Running, you get the training plan for free, by applying for our free members training plans.
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.