80/20 Running: 2020 Edition Premium 10K Level 0 Strength Training Plan
AJ Gregg - www.8020endurance.comAll plans by this Coach
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.Still have questions about this plan?
Regardless of your current fitness, 80/20 Endurance Premium Strength Plans will help you improve by focusing on the fundamentals of building a strong base and progressing according to evidence-based principles which complement your endurance training. This strength training plan is designed to supplement your 80/20 10K Level 0 plan, but it can be added to any endurance plan of similar length. Apply it concurrently with your existing training plan by using the same start or end date as your primary plan.
There are four phases to the program:
Foundation: Focusing on isolating specific muscle control
Strength: Development of muscle recruitment and force
Strength Endurance: Sustaining muscle stamina
Taper: Recovery sessions with programming to stay sharp
Each phase is carefully structured with specific changes in intensity and volume. The foundation exercises may help you find areas in your body where you need improvement and prepare you for the harder work to come. After gradually building a strong base with core exercises, the program will then move into strength development, enhancing your training and performance. It is important to note that the program progresses from isolating specific muscles to more compound movements at a higher intensity, while chaining together additional muscle groups. The aim of this format is to develop your body in such a way that your mechanics and form become stronger and smoother.
Each workout includes a video of how to complete the exercise successfully.
FREE TRAININGPEAKS PREMIUM
This plan includes 30 days of TrainingPeaks Premium for free, by extending your existing account or upgrading from Basic for 30 days. This offer is available one time per athlete and is not applicable to coach-paid accounts.
Every 80/20 Endurance plan purchased becomes a permanent part of your TrainingPeaks plan library. You can start, stop, and reuse the plan as often as you like, beginning or ending at any point in the plan.
Not sure which level is right for you? Review our Level Comparison Charts to find the best fit. Our Level Guarantee allows you to switch to a different level or intensity type within the same distance if you discover that the plan you’ve selected is too hard or too easy.
Robust support and documentation for your plan can be found at the 80/20 Resources page. You will also be able to contact the authors directly via our popular Forums to request clarification on any issue.
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:30 hrs||0:50 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:30 hrs||0:50 hrs|