80/20 Running: Free 5K Level 0 Strength Training Plug-in

Average Weekly Training Hours 01:45
Training Load By Week
Average Weekly Training Hours 01:45
Training Load By Week

Multiple studies confirm that strength training improves endurance performance, even when replacing some endurance exercise. This strength training plan is designed to supplement your 80/20 5K Level 0 plan, but it can be added to any third-party training plan. Apply it concurrently with your existing training plan by using the same start or end date as your primary plan. See http://www.8020endurance.com/Strength-Training for detailed workout instructions. Use coupon code 8020Strength for a 100% discount on the price this plan.

Sample Day 1
0:20:00
10TSS
Preparation Phase

1 circuit recommended:

Split-Stance Dumbbell Deadlift
Side Plank
Bent-Over Row
Stability Ball Hamstring Curl
Stability Ball Roll Out
Push-Up
Standing Heel Raise
Standing Cable Trunk Rotation
Reverse Wood Chop
Split Squat Jump

Sample Day 4
0:20:00
10TSS
Preparation Phase

1 circuit recommended:

Split-Stance Dumbbell Deadlift
Side Plank
Bent-Over Row
Stability Ball Hamstring Curl
Stability Ball Roll Out
Push-Up
Standing Heel Raise
Standing Cable Trunk Rotation
Reverse Wood Chop
Split Squat Jump

Sample Day 8
0:40:00
23.3TSS
Preparation Phase

1-2 circuits recommended:

Split-Stance Dumbbell Deadlift
Side Plank
Bent-Over Row
Stability Ball Hamstring Curl
Stability Ball Roll Out
Push-Up
Standing Heel Raise
Standing Cable Trunk Rotation
Reverse Wood Chop
Split Squat Jump

Sample Day 11
0:40:00
23.3TSS
Preparation Phase

1-2 circuits recommended:

Split-Stance Dumbbell Deadlift
Side Plank
Bent-Over Row
Stability Ball Hamstring Curl
Stability Ball Roll Out
Push-Up
Standing Heel Raise
Standing Cable Trunk Rotation
Reverse Wood Chop
Split Squat Jump

Sample Day 15
1:00:00
35TSS
Build Phase

2-3 circuits recommended:

Reverse Lunge
Stir the Pot
Pull-Up
Single-Leg Reverse Deadlift
L-Over
BOSU Ball Push-up
Eccentric Heel Raise
Cable Low-High Pull
Dumbbell Power Snatch
Single-Leg Box Jump

Sample Day 18
1:00:00
35TSS
Build Phase

2-3 circuits recommended:

Reverse Lunge
Stir the Pot
Pull-Up
Single-Leg Reverse Deadlift
L-Over
BOSU Ball Push-up
Eccentric Heel Raise
Cable Low-High Pull
Dumbbell Power Snatch
Single-Leg Box Jump

Sample Day 22
1:00:00
35TSS
Build Phase

3 circuits recommended:

Reverse Lunge
Stir the Pot
Pull-Up
Single-Leg Reverse Deadlift
L-Over
BOSU Ball Push-up
Eccentric Heel Raise
Cable Low-High Pull
Dumbbell Power Snatch
Single-Leg Box Jump

David Warden
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David Warden Coaching

David Warden provides training plans and 1-on-1 endurance sports coaching that is scientific, custom, and effective.