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80/20 Running: 2020 Edition 10K Level 3 (5 to 8.5 Hours per Week)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

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

All plans by this Coach
4.75 (4)

Length

12 Weeks

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.

Still have questions about this plan?
Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

80/20 Endurance


Created from the principles laid out in Matt Fitzgerald's bestselling book 80/20 Running, this 10K Level 3 training plan will provide you with the same workout structure used by the most successful runners in the world. It will ensure you adhere to the 80/20 principle.


Target Athlete


This plan is for experienced runners who are prepared to train twice a day some days in pursuit of significantly improved 10K performance. Before you begin the plan, build to running at least 3x per week, including some short efforts at moderate and high intensities and some easy runs of at least 7 miles, and are doing aerobic exercise (runs and nonimpact cross-training combined) at least 5x per week.


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


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. This plan leverages TrainingPeaks structured workouts with Heart-Rate based workouts, but you can obtain the same plan using Pace or Power workouts by contacting us.


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 plan is paired with an optional strength training plan designed to perfectly supplement your training.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:38 hrs 1:40 hrs
Workouts Per Week Weekly Average Longest Workout
6:38 hrs 1:40 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

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.

Sample Day 1

0:45:00
40TSS
RF6

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

Sample Day 2

0:30:00
25TSS
RF3 or Cross-Train

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

Sample Day 2

0:45:00
37.5TSS
RAn4

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

Sample Day 3

0:45:00
40TSS
RF6 or Cross-Train

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

Sample Day 4

0:30:00
25.5TSS
RCI13

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

Sample Day 5

0:45:00
40TSS
RF6 or Cross-Train

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

Sample Day 6

0:47:00
52.5TSS
RFF6

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

$34.95 - Buy Now