80/20 Running: 2020 Edition 10K Level 1 (Pace-based, 2.5 to 4 Hours per Week)

Author

Matt Fitzgerald & David Warden - Over 55,000 Training Plans Sold 8020Endurance.com

All plans by this Coach

Length

12 Weeks

Typical Week

1 Day Off, 6 Run

Longest Workout

0:53 hrs

Plan Specs

running 10km intermediate weightloss pace based

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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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

80/20 Endurance


Meticulously crafted from the principles laid out in Matt Fitzgerald's bestselling book 80/20 Running, this 10K Level 1 training plan will provide you with the same workout structure used by the most successful runners in the world. It has been specifically formulated to ensure the athlete adheres to the 80/20 principle.


Target Athlete


This plan is appropriate for newer runners preparing for their first 10K event, or for more experienced runners who need or prefer a relatively low-volume training program. Before you begin the plan, build your training to the point where you are running at least three times per week for up to 30 minutes or more.


Lifetime Plan


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.


Level Guarantee


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 descriptions provide all the information to successfully complete the workout. See our Structured Workout page for more information.


Support


Robust support and documentation for your plan can be found at the 80/20 Resources page. You will be able to contact the authors 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


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.


Strength Training


Every 80/20 Endurance plan is paired with an optional strength training plan designed to perfectly supplement your training.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:08

David Warden

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.

Back to Plan Details

Sample Day 1

0:25:00
33.3TSS
RFF1

5 minutes Run Zone 1, 15 minutes Run Zone 2, 5 minutes Run Zone 3

Sample Day 2

0:25:00
29.5TSS
RF2 or Cross-Train

5 minutes in Run Zone 1, 15 minutes Run Zone 2, 5 minutes Run Zone 1

Sample Day 3

0:25:00
29.5TSS
RF2 or Cross-Train

5 minutes in Run Zone 1, 15 minutes Run Zone 2, 5 minutes Run Zone 1

Sample Day 4

0:30:00
38.4TSS
RSP2

5 minutes Z1, 5 minutes Z2, 3 x (2 minutes Z4/2 minutes Z1) 8 minutes Z1

Sample Day 5

0:25:00
29.5TSS
RF2 or Cross-Train

5 minutes in Run Zone 1, 15 minutes Run Zone 2, 5 minutes Run Zone 1

Sample Day 6

0:30:00
36.3TSS
RF3

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

Sample Day 8

0:30:00
40.1TSS
RFF2

5 minutes Run Zone 1, 20 minutes Run Zone 2, 5 minutes Run Zone 3

80/20 Running: 2020 Edition 10K Level 1 (Pace-based, 2.5 to 4 Hours per Week)

$34.95 - Buy Now
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