80/20 Running: 10K Level 3 (5 to 8.5 Hours per Week)

Average Weekly Training Hours 06:26
Training Load By Week
Average Weekly Training Hours 06:26
Training Load By Week

Meticulously crafted from the principles laid out in Matt Fitzgerald's best-selling book 80/20 Running, this 10K Level 3 training plan will provide the athlete with the same workout structure used by the most successful runners in the world. Each week, cycle, and the complete 12-week plan has been specifically formulated to match the research articulated in Fitzgerald's publications and ensures the runner adheres to the 80/20 principle.

This plan is a good fit for experienced competitive runners who are prepared to train twice a day some days in pursuit of improved 10K performance.

Before you begin the plan, build your training to the point where you are running at least three times per week, including some short efforts at moderate and high intensities and some easy runs of at least seven miles, and are doing aerobic exercise (runs and nonimpact cross-training combined) at least five times per week.

Not sure which level is right for you? 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 david@dwcoaching.com for a complimentary switch to a different level within the same running distance.

Supporting resources and documentation for your plan, including Zone guidelines, can be found at http://mattfitzgerald.org/8020training/

Please note that in this plan the run workouts are prescribed primarily by time, therefore the preview below will not reflect the plan's complete time and distance.

Purchasers of this plan will be able to contact the co-author, David Warden, directly at david@dwcoaching.com, in order to request clarification on any items that may be unclear in the plan.

Sample Day 1
0:45:00
RF6

5 minutes in Z1, 35 minutes Z2, 5 minutes Z1

Sample Day 2
0:45:00
RAn4

15 minutes Z1, 4 x (2.5 minutes Z4/5 minutes Z1)

Sample Day 2
0:30:00
RF3 or Cross-Train

5 minutes in Z1, 20 minutes Z2, 5 minutes Z1

Sample Day 3
0:45:00
RF6 or Cross-Train

5 minutes in Z1, 35 minutes Z2, 5 minutes Z1

Sample Day 4
0:30:00
RCI13

10 minutes Z1, 3 x (3 minutes Z3/2 minutes Z1) 5 minutes Z1

Sample Day 5
0:45:00
RF6 or Cross-Train

5 minutes in Z1, 35 minutes Z2, 5 minutes Z1

Sample Day 6
0:47:00
RFF6

5 minutes Run Zone 1, 30 minutes Run Zone 2, 12 minutes Run Zone 3

Matt Fitzgerald

I offer a wide selection of readymade training plans for runners and triathletes training for events of all distances. Custom plans are also available.