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

Author

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

All plans by this Coach
4.6 (5)

Length

9 Weeks

Plan Specs

running 5km beginner masters weightloss hr based 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 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.


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


Each workout can be exported to a supported 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 descriptions provide all the information to successfully complete the workout. See our Structured Workout page for more information. This plan leverages TrainingPeaks structured workouts with Heart-Rate based workouts, but you can obtain the same plan using Pace or Power workouts by contacting us.


Support


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.


Testimonials


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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:14 hrs 0:36 hrs
—— ——
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

0:20:00
15TSS
RF1

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

Sample Day 2

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

Sample Day 3

0:25:00
20TSS
RF2

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

Sample Day 5

0:30:00
25TSS
RSP3

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

Sample Day 6

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

Sample Day 8

0:25:00
25.8TSS
RFF1

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

Sample Day 9

0:20:00
Cross-Train

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

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