Meticulously crafted from the principles laid out in Matt Fitzgerald's bestselling book 80/20 Running, this OCR Long Course 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 12 week training plan will get you ready to rock your next Long Course Obstacle Race. Designed for the athlete 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 60 minutes and have some consistent strength training under your belt before you begin.

INTENSITY TYPE : PACE

This plan presents each workout intensity target by Pace, HR and Power versions of this plan are also available.

Plan Benefits

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.

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.

100% STRUCTURED WORKOUTS

Each workout 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.

PLAN SUPPORT

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.

TESTIMONIALS

“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

“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 testimonials at our website.

BUNDLES AND SUBSCRIPTIONS

Save when you bundle an 80/20 plan and a TrainingPeaks Premium subscription. Consider our subscribers membership with access to all 80/20 Endurance plans along the full workout library with our Bundles and Subscriptions.