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80/20 Running: 2020 Edition Premium 10K Level 0 Strength Training Plan


AJ Gregg -

All plans by this Coach
No Ratings


12 Weeks

Refund Policy

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.

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Plan Description

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.

Plan Benefits


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.


"80/20 is the Holy Grail for me. I can actually feel the improvement, but I am never too tired to train." Martijn Crajé – Malden, Netherlands

"The 80/20 plan has changed my life and made me more confident in my abilities. I owe it all to 80/20 Endurance." Chris Black – Peoria, Illinois

"Thanks to your plans, I was able to capture a USA National Title." Roger Thompson – Spokane, Washington

Read hundreds more testimonials at our website.


Save up to 25% when you bundle an 80/20 plan and a TrainingPeaks Premium subscription with our Bundles and Subscriptions.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
1:30 hrs 0:50 hrs
Workouts Per Week Weekly Average Longest Workout
1:30 hrs 0:50 hrs

Training Load By Week

David Warden

80/20 Endurance

80/20 Endurance is the creation of Matt Fitzgerald and David Warden. Based on the breakthrough books 80/20 Running and 80/20 Triathlon, runners, triathletes, and other endurance athletes improve the most when they consistently do 80 percent of their training at low intensity and the other 20 percent high intensity. The typical endurance athlete spends only 50-70 percent their total training time at low intensity. The solution? An 80/20 training plan that ensures the optimal intensity balance.

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