80/20 Running: Run Maintenance (Power-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
22.3TSS
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
22.3TSS
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
39.6TSS
RSP3

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

Sample Day 6
0:30:00
35TSS
RF3 or Cross-Train

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

Sample Day 7
0:25:00
28.7TSS
RF2

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

Sample Day 9
0:25:00
28.7TSS
RF2

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

Sample Day 10
0:30:00
35TSS
RF3 or Cross-Train

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

David Warden
|
David Warden Coaching

David Warden provides training plans and 1-on-1 endurance sports coaching that is scientific, custom, and effective.