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80/20 Running: 2020 Edition 5K Level 0 (Pace-based, 2 to 3 Hours per Week)


Matt Fitzgerald and David Warden - Over 55,000 Training Plans Sold

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No Ratings


9 Weeks

Plan Specs

running 5km beginner masters weightloss pace based

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.

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Plan Description

80/20 Endurance

Meticulously crafted from the principles laid out in Matt Fitzgerald's bestselling book 80/20 Running, this 5K Level 0 training plan will provide you with the same workout structure used by the most successful runners in the world. It has been specifically formulated to ensure the athlete adheres to the 80/20 principle.

Target Athlete

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.

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

This plan leverages the structured workout feature with pace-based workouts. On supported devices, including many Garmin models, each workout can be exported to the 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 detailed descriptions provide all the information you need to successfully complete the workout. See our Structured Workout page for more information.


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.


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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:14 hrs 0:36 hrs
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Workouts Per Week Weekly Average Longest Workout
2:14 hrs 0:36 hrs
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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


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

Sample Day 2


Wondering what Zone 1, Zone 2, and Zone 3 mean? Check out the document “Intensity Guidelines for Running” at
Chose another activity today, aerobic if possible. Yoga or strength is also acceptable.

Sample Day 3


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

Sample Day 5


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

Sample Day 6


Be sure to review the Resources section at recommended are the articles titled “Understanding Your 80/20 Run Plan” and “Intensity Guidelines for Running,” with details on managing days with cross-training options included in the former.
Chose another activity today, aerobic if possible. Yoga or strength is also acceptable.

Sample Day 8


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

Sample Day 9


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

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