80/20 OCR: 2021 Edition 3 to 8 Miles Level 1 (Heart rate-based, 4-5 Hours per Week)
Matt Fitzgerald & David Warden - Over 60,000 Training Plans Sold 8020Endurance.comAll plans by this Coach
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.
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.
All purchased 80/20 Endurance plans become 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 Chart to find the best fit. Additionally, each 80/20 plan comes with a Level Guarantee: If you discover that the level you have selected is too hard or too easy for you, simply contact us for a complimentary switch to a different level within the same distance.
100% Structured Workouts
This plan leverages TrainingPeaks structured workouts with Pace-based workouts. Each workout can be exported to a supported device, which will automatically guide you through the session with duration, lap, and intensity prompts. Workouts do not have to be exported to be performed effectively, as the detailed descriptions provide all the information you need to successfully complete the workout. See our Structured Workout page for more information.
Robust support and documentation for your plan can be found at the 80/20 Resources page. You will be able to contact the authors directly to request clarification on any issue.
I finally found what works for me with 80/20 Running. No injuries, a personal best, and a newfound love of running! Brendan Griffin – Houston, Texas
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
Best thing I ever did to improve my running was adopting the 80/20 practice. Tim Siegenbeek van Heukelom – Sydney, Australia
Read hundreds more 80/20 Endurance testimonials and success stories at our website.
Bundles and Subscriptions
Save up to 25% when you bundle an 80/20 plan and a TrainingPeaks Premium subscription with our Bundles and Subscriptions.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:41 hrs||1:10 hrs|
|1:20 hrs||0:45 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||2:41 hrs||1:10 hrs|
||1:20 hrs||0:45 hrs|
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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?