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

Average Weekly Training Hours 02:20
Training Load By Week
Average Weekly Training Hours 02:20
Training Load By Week


80/20 Endurance

Plan Description


Meticulously crafted from the principles laid out in Matt Fitzgerald's best-selling book 80/20 Running, our 5K Level 0 training plan features the same 80/20 intensity balance practiced by the world’s greatest runners. Escape the “moderate-intensity rut” and enjoy the proven benefits of the 80/20 approach with this nine-week program

Target Athlete


This plan is a perfect fit for beginners and others who need or prefer a low-mileage plan. You should be comfortably able to run for at least 25 minutes before you start.

100% Structured Workouts


This plan leverages the TrainingPeaks.com 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.

Level Guarantee


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 us for a complimentary switch to a different level within the same distance category.

Support


Robust support resources and documentation for your plan, including zone guidelines, can be found at the 80/20 Resources page. Purchasers of this plan will be able to contact the authors Matt Fitzgerald and David Warden directly in order to request clarification on any items that may be unclear in the plan.

Bundles and Subscriptions


Save up to 50% when you bundle an 80/20 plan and a TrainingPeaks.com Premium subscription with our Bundles and Subscription offerings.

Sample Day 2
0:20:00
22.8TSS
RF1

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

Sample Day 3
0:20:00
Cross-Train

Wondering what Zone 1, Zone 2, and Zone 3 mean? Check out the document “Intensity Guidelines for Running” at www.8020endurance.com/resources.
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Chose another activity today, aerobic if possible. Yoga or strength is also acceptable.

Sample Day 4
0:25:00
29.5TSS
RF2

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

Sample Day 6
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 7
0:20:00
Cross-Train

Be sure to review the Resources section at www.8020endurance.com/resources.Particularly 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.
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Chose another activity today, aerobic if possible. Yoga or strength is also acceptable.

Sample Day 10
0:20:00
Cross-Train

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

Sample Day 13
0:30:00
36.7TSS
RSP3

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

David Warden
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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.