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

Meticulously crafted from the principles laid out in Matt Fitzgerald's best-selling book 80/20 Running, this 5K Level 0 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 designed for individuals without a running background attempting their first 5K event. You should be able to comfortably run for at least 25 minutes before you start the plan. This plan leverages the TrainingPeaks.com structured workout feature, and the workouts are structured as a % of your threshold pace. On supported devices, such as a Garmin, your workout can be exported to the device, and the activity duration, laps, and intensity will be automatically prompted to the athlete during the workout. Workouts do not have to be exported for the Pace plans to be effective, as the workout’s detailed description still provides the athlete with the structure of the workout. 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.

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.mattfitzgerald.org/8020training.
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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.mattfitzgerald.org/8020training. 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 9
0:25:00
33.3TSS
RFF1

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

Sample Day 10
0:20:00
Cross-Train

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

David Warden
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David Warden Coaching

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