Running Foundation Plans

Runners Foundational Training Plans

Welcome to GreenMoor Running’s Foundational Training Plans, a comprehensive 12-week program designed to enhance your running capabilities across various distances. Our plans are meticulously structured to cater to runners of all levels, from beginners to competitive athletes, ensuring a transformative journey towards your running goals.

Purpose of the 12-Week Foundational Training Plans

The GreenMoor Foundational Training Plans are crafted to strengthen your endurance, an essential aspect of long-distance running. By prioritizing endurance development, our plans align with the physiology of running, focusing on the long-term benefits of sustained and consistent training. Whether you’re preparing for a 5K, 10K, half marathon, or marathon, our plans offer a tiered approach to suit your current fitness level and aspirations.

Structure of the Plans

We offer six distinct levels for each race distance, catering to a broad spectrum of runners:

  • Level 1: Beginner (3 workouts per week)

    • Ideal for those new to structured training or returning after a break.
    • Emphasizes on gentle introduction to consistent running.
  • Levels 2 to 5: Intermediate to Advanced (4-7 workouts per week)

    • Gradually increases in intensity and volume.
    • Includes a mix of low-intensity runs and high-intensity intervals.
    • Focuses on building stamina, speed, and running efficiency.
  • Level 6: Competitive (9 workouts per week)

    • Designed for serious runners targeting peak performance.
    • Intensive training with a balance of endurance and speed work.

Core Focus of the Plans

Our foundational plans emphasize the following key principles:

  • Endurance Building: The primary focus is on enhancing your body’s ability to sustain longer distances efficiently. This is achieved through a mix of low-intensity runs and targeted high-intensity intervals.

  • Periodization: We implement periodized training, dividing your plan into phases that focus on building endurance, conditioning the body, and tapering for race day. This approach ensures optimal performance while minimizing the risk of overtraining or injury.

  • Aerobic and Anaerobic Workouts: While the main emphasis is on aerobic workouts for endurance, our plans also incorporate anaerobic sessions to boost your maximal aerobic capacity.

  • Varied Training Sessions: To keep the training engaging and effective, we include a variety of workout types. This not only improves your running performance but also maintains motivation and enjoyment.

Transitioning Post-Foundational Training

Upon completing the foundational plan, you will possess a solid endurance base, making you ready to advance to more specialized training tailored to your specific racing goals or a specific event. Our subsequent plans will fine-tune your performance, focusing on the nuances of race-day strategies and advanced conditioning.

Embrace the journey of becoming a more resilient and efficient runner with GreenMoor Running’s Foundational Training Plans. We’re excited to support you in achieving your personal bests and discovering the full potential of your running prowess.

Level Comparison Chart – Marathon

Level

Target

Workouts/week

Weeks

Time/week

Longest workout

Level 1

Beginners

3

12

Approx. 1h 30m

1h 10m

Level 2

Beginners – Intermediate

4

12

Approx. 1h 30m

1h 10m

Level 3

Intermediate

5

12

Approx. 1h 30m

1h 10m

Level 4

Intermediate – Competitive

6

12

Approx. 1h 30m

1h 10m

Level 5

Competitive

7

12

Approx. 1h 30m

1h 10m

Level 6

Competitive

9

12

Approx. 1h 30m

1h 10m


Training Plan Details


Buy on TrainingPeaks


Get with Membership*

*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.

Level Comparison Chart – 1/2 Marathon

Level

Target

Workouts/week

Weeks

Time/week

Longest workout

Level 1

Beginners

3

12

Approx. 1h 30m

1h 10m

Level 2

Beginners – Intermediate

4

12

Approx. 1h 30m

1h 10m

Level 3

Intermediate

5

12

Approx. 1h 30m

1h 10m

Level 4

Intermediate – Competitive

6

12

Approx. 1h 30m

1h 10m

Level 5

Competitive

7

12

Approx. 1h 30m

1h 10m

Level 6

Competitive

9

12

Approx. 1h 30m

1h 10m


Training Plan Details


Buy on TrainingPeaks


Get with Membership*

*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.

Level Comparison Chart – 10K

Level

Target

Workouts/week

Weeks

Time/week

Longest workout

Level 1

Beginners

3

12

Approx. 1h 30m

1h 10m

Level 2

Beginners – Intermediate

4

12

Approx. 1h 30m

1h 10m

Level 3

Intermediate

5

12

Approx. 1h 30m

1h 10m

Level 4

Intermediate – Competitive

6

12

Approx. 1h 30m

1h 10m

Level 5

Competitive

7

12

Approx. 1h 30m

1h 10m

Level 6

Competitive

9

12

Approx. 1h 30m

1h 10m


Training Plan Details


Buy on TrainingPeaks


Get with Membership*

*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.

Level Comparison Chart – 5K

Level

Target

Workouts/week

Weeks

Time/week

Longest workout

Level 1

Beginners

3

12

Approx. 1h 30m

1h 10m

Level 2

Beginners – Intermediate

4

12

Approx. 1h 30m

1h 10m

Level 3

Intermediate

5

12

Approx. 1h 30m

1h 10m

Level 4

Intermediate – Competitive

6

12

Approx. 1h 30m

1h 10m

Level 5

Competitive

7

12

Approx. 1h 30m

1h 10m

Level 6

Competitive

9

12

Approx. 1h 30m

1h 10m


Training Plan Details


Buy on TrainingPeaks


Get with Membership*

*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.