80/20 Running: Run Maintenance (Pace-based, 2 to 3.5 Hours per Week)

Average Weekly Training Hours 02:36
Training Load By Week
Average Weekly Training Hours 02:36
Training Load By Week

Please note that TrainingPeaks requires the plan author to specify a distance for each plan. This general run maintenance plan is therefore listed as a 10k plan, but applies to all distances.

Meticulously crafted from the principles laid out in Matt Fitzgerald's best-selling book 80/20 Running, this Maintenance plan is designed to provide structure to the athlete for general fitness, weight loss, or to prepare the athlete for Week 1 of their formal running plan. This plan provides the athlete with the same workout structure used by the most successful runners in the world. The 12-week plan can be interrupted at any time when formal training begins, and will prepare the athlete for Week 1 of any running regimen. It has been specifically formulated to match the research articulated in Fitzgerald's publications and ensures the athlete adheres to the 80/20 principle.

This plan is intended for runners of all abilities, who can already comfortably run for 35 minutes. Athletes who are a bit overweight should consider not performing any of the run intervals, and doing just a Z1 or Z2 run of the same duration. The athlete can make up for this lost intensity by performing the same missed interval structure on a scheduled Z1 or Z2 bike in the same week.

As a new publication, early 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 2
0:20:00
22.8TSS
RF1 or Cross Train

5 minutes in Run Zone 1, 10 minutes Run Zone 2, 5 minutes Run Zone 1

Sample Day 3
0:20:00
22.8TSS
RF1 or Cross Train

5 minutes in Run Zone 1, 10 minutes Run Zone 2, 5 minutes Run Zone 1

Sample Day 5
0:30:00
36.7TSS
RSP3

5 minutes Z1, 5 minutes Z2, 5 x (1 minute Z4/2 minutes Z1) 5 minutes Z1

Sample Day 6
0:30:00
36.3TSS
RF3 or Cross-Train

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

Sample Day 7
0:25:00
29.5TSS
RF2

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

Sample Day 9
0:25:00
29.5TSS
RF2

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

Sample Day 10
0:30:00
36.3TSS
RF3 or Cross-Train

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

David Warden
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David Warden Coaching

David is an internationally recognized coach and author with current and former clients that include World Age Group Duathlon champions, Guinness World Record triathlon holders, and multiple full and 70.3 Ironman World Championship qualifiers. He is the co-author of 80/20 Triathlon with Matt Fitzgerald. His personal athletic resume consists of 40 first place overall wins in triathlon and duathlon.