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80/20 Running: 2024 Edition 5K Level 3 (Pace-based, 6.75 to 9 Hours per Week)

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80/20 Running: 2024 Edition 5K Level 3 (Pace-based, 6.75 to 9 Hours per Week)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

80/20 Endurance – Over 150,000 Plans Sold

All plans by this Coach
5 (15)

Length

9 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description


Featuring the proven 80/20 intensity balance described in Matt Fitzgerald's bestselling book 80/20 Running, this 5K Level 3 training plan will provide you with the same workout structure used by the most successful runners in the world.

TARGET ATHLETE


This plan is for experienced runners who are prepared to train 2x a day some days in pursuit of improved 5K performance. Before you begin, build your training to at least 3 runs per week, including some short efforts at high intensities and some easy runs of at least 6 miles, and are doing aerobic exercise (runs and nonimpact cross-training combined) at least 5x per week.

INTENSITY TYPE : PACE


This plan presents each workouts intensity target by Pace, but Power, Heart Rate 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.

WHAT 80/20 ATHLETES SAY ABOUT OUR TRAINING PLANS


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How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x8
07:17:00 02:00:00
Workouts Per Week Weekly Average Longest Workout
Run
07:17:00 02:00:00

Training Load By Week


This plan works best with the following fitness devices:

80/20 Endurance

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.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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