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80/20 OCR: 2022 Edition Long Course Level 1 (Heart rate-based, 4-6 hrs Per Week)

Browse More Plans

80/20 OCR: 2022 Edition Long Course Level 1 (Heart rate-based, 4-6 hrs Per Week)

Author

80/20 Endurance – Over 100,000 Plans Sold

All plans by this Coach

Length

12 Weeks

Plan Description



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 : HEART RATE


This plan presents each workout intensity target by Heart Rate, Pace 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.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:10:00 02:00:00
Strength x2
01:22:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
03:10:00 02:00:00
Strength
01:22:00 00:45:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

80/20 Endurance

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.


  • 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.

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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