Featuring the proven 80/20 intensity balance described in Matt Fitzgerald's bestselling book 80/20 Running, this MASTERS 10K Level 0 training plan will provide you with the same workout structure used by the most successful runners in the world.
TARGET ATHLETE
This plan is ideal for older beginners and runners who need or prefer a low-volume approach to their training. Powered by the same 80/20 intensity balance as our standard run plans, it features 9-day microcycles with a key workout every 3rd day and optional aerobic cross-training sessions to ensure adequate recovery and minimize injury risk without sacrificing fitness. Before you begin, you should be running at least 3x per week for up to 30 minutes.
INTENSITY TYPE : HEART RATE
This plan presents each workouts intensity target by Heart Rate, but
Pace, Power and RPE versions of this plan are also available. All workouts are structured and can be exported to a supported device, which will automatically guide you through the session with duration, lap, and intensity prompts. See our
Structured Workout page for more information.
BASED ON THE OPTIMAL 80/20 INTENSITY
The difference with an 80/20 Endurance plan is balance. Our plans are based on the 80 percent easy/20 percent hard formula practiced by elite athletes and proven to work better for athletes of all abilities, as presented in our best-selling 80/20 training books.
PLAN BENEFITS
25% OFF or 30 DAYS FREE TRAININGPEAKS™ PREMIUM
This plan includes 25% off or 30 free days of TrainingPeaks™ Premium. This offer is limited to one time per athlete and is not applicable to coach paid accounts.
LIFETIME PLAN
Every 80/20 Endurance plan purchased becomes 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 Charts to find the best fit. There’s zero risk: Our Level Guarantee allows you to switch to a different level or intensity type within the same distance if you discover that the plan you’ve selected is too hard or too easy.
PLAN SUPPORT
Robust support and documentation for your plan can be found at the
80/20 Resources page. You will also have access to coach support via our dedicated athlete Helpdesk and our popular
Forums.
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.