80/20 Running: 5K Level 1 (2 to 4 Hours per Week)

Author

Matt Fitzgerald

All plans by this Coach

Length

9 Weeks

Typical Week

1 Day Off, 6 Run

Longest Workout

0:40 hrs

Plan Specs

running 5km intermediate weightloss hr based 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

Meticulously crafted from the principles laid out in Matt Fitzgerald's best-selling book 80/20 Running, this 5K Level 1 training plan will provide the athlete with the same workout structure used by the most successful runners in the world. Each week, cycle, and the complete 9-week plan has been specifically formulated to match the research articulated in Fitzgerald's publications and ensures the runner adheres to the 80/20 principle.

This plan is appropriate for beginning runners preparing for their first 5K 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.

Not sure which level is right for you? 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 david@dwcoaching.com for a complimentary switch to a different level within the same running distance.

Supporting resources and documentation for your plan, including Zone guidelines, can be found at http://mattfitzgerald.org/8020training/

Please note that in this plan the run workouts are prescribed primarily by time, therefore the preview below will not reflect the plan's complete time and distance.

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.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:56

Matt Fitzgerald

80/20 Endurance

I offer three tiers of coaching service to endurance athletes:

*Readymade training plans for runners, triathletes ultrarunners, and obstacle course racers of all levels. $19.95 to $84.95.

* Custom training plans. Simply fill out a questionnaire, submit it to me, and I will build you a unique training plan from scratch, fully individualized to your needs. $15/week for runners, $20/week for triathletes.

* One-one-one coaching. $400/month for runners, $500/month for triathletes.

Back to Plan Details

Sample Day 1

0:20:00
RF1

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

Sample Day 2

0:20:00
Cross-Train

Chose another activity today, aerobic if possible. Yoga or strength is also acceptable.

Sample Day 3

0:30:00
RSP3

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

Sample Day 4

0:20:00
Cross-Train

Chose another activity today, aerobic if possible. Yoga or strength is also acceptable.

Sample Day 5

0:25:00
RF2

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

Sample Day 6

0:20:00
Cross-Train

Chose another activity today, aerobic if possible. Yoga or strength is also acceptable.

Sample Day 8

0:25:00
RFF1

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

80/20 Running: 5K Level 1 (2 to 4 Hours per Week)

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