80/20 Running: 5K Level 3 (Pace-based, 3.5 to 7 Hours per Week)

Author

Matt Fitzgerald and David Warden - Over 50,000 Training Plans Sold

All plans by this Coach

Length

9 Weeks

Typical Week

8 Run

Longest Workout

1:00 hrs

Plan Specs

running 5km masters weightloss multi day 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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.


80/20 Endurance

Plan Description


Meticulously crafted from the principles laid out in Matt Fitzgerald's best-selling book 80/20 Running, this 5K Level 3 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.

Target Athlete


This plan is a good fit for experienced competitive runners who are prepared to train twice a day some days in pursuit of improved 5K performance. Before you begin the plan, build your training to the point where you are running at least three times per week, including some short efforts at moderate and high intensities and some easy runs of at least 6 miles, and are doing aerobic exercise (runs and nonimpact cross-training combined) at least 5 times per week.

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.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:12

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.

Back to Plan Details

Sample Day 1

0:35:00
43.2TSS
RF4

5 minutes in Z1, 25 minutes Z2, 5 minutes Z1

Sample Day 2

0:30:00
36.3TSS
RF3 or Cross-Train

5 minutes in Z1, 20 minutes Z2, 5 minutes Z1

Sample Day 2

0:45:00
57.1TSS
RAn4

15 minutes Z1, 4 x (2.5 minutes Z4/5 minutes Z1)

Sample Day 3

0:35:00
43.2TSS
RF4 or Cross-Train

5 minutes in Z1, 25 minutes Z2, 5 minutes Z1

Sample Day 4

0:30:00
36TSS
RCI13

10 minutes Z1, 3 x (3 minutes Z3/2 minutes Z1) 5 minutes Z1

Sample Day 5

0:35:00
43.2TSS
RF4 or Cross-Train

5 minutes in Z1, 25 minutes Z2, 5 minutes Z1

Sample Day 6

0:47:00
66.4TSS
RFF6

5 minutes Run Zone 1, 30 minutes Run Zone 2, 12 minutes Run Zone 3

80/20 Running: 5K Level 3 (Pace-based, 3.5 to 7 Hours per Week)

$29.95 - Buy Now