Meticulously crafted from the principles laid out in Matt Fitzgerald's bestselling book 80/20 Running, this OCR 3 to 8-Mile Level 1 training plan will provide you with the same workout structure used by the most successful OCR athletes in the world. It has been specifically formulated to ensure the athlete adheres to the 80/20 principle.
TARGET ATHLETE
This nine-week training plan will get you ready to rock your next Obstacle Course Race or other short to medium-course obstacle race of 3 to 8 miles. Designed for athletes with some experience, the plan features four runs and two strength workouts per week. The training load increases gradually from week to week except in recovery weeks, which fall every third week. You should be able to run nonstop for at least 45 minutes and have a few weeks or more of consistent strength training under your belt before you begin.
INTENSITY TYPE : HEART RATE
This plan presents run workouts intensity target by Heart Rate, but
Power and Pace versions of this plan are also available. All workouts are structured and can be exported to a supported device, which will automatically guide you through the session with duration, lap, and intensity prompts. See our
Structured Workout page for more information.
VIDEO DEMONSTRATIONS
All Strength Sessions in this OCR Plan include instructions and videos demonstrating how to complete the prescribed exercises correctly.
PLAN BENEFITS
25% OFF or 30 DAYS FREE TRAININGPEAKS™ PREMIUM
This plan includes 25% off or 30 free days of TrainingPeaks™ Premium. This offer is limited to one time per athlete and is not applicable to coach paid accounts.
LIFETIME PLAN
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.
LEVEL GUARANTEE
Not sure which level is right for you? Review our
Level Comparison Charts to find the best fit. There’s zero risk: 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.
PLAN SUPPORT
Robust support and documentation for your plan can be found at the
80/20 Resources page. You will also have access to coach support via our dedicated athlete Helpdesk and our popular
Forums.
WHAT 80/20 ATHLETES SAY ABOUT OUR TRAINING PLANS
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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.