80/20 Running: 2021 Edition 5K Level 1 (3 to 5 Hours per Week)
Matt Fitzgerald and David Warden - Over 60,000 Training Plans SoldAll plans by this Coach
Featuring the proven 80/20 intensity balance described in Matt Fitzgerald's bestselling book 80/20 Running, this 5K Level 1 training plan will provide you with the same workout structure used by the most successful runners in the world.
This plan is appropriate for beginning runners preparing for their first 5K event, masters athletes, or for more experienced runners who need or prefer a relatively low-volume training program. Before you begin the plan, build your training to the point where you are running at least three times per week.
INTENSITY TYPE : HEART RATE
This plan presents each workouts intensity target by Heart Rate, but Pace and Power versions of this plan are also available.
FREE TRAININGPEAKS PREMIUM
This plan includes 30 days of TrainingPeaks Premium for free, by extending your existing account or upgrading from Basic for 30 days. This offer is available one time per athlete and is not applicable to coach-paid accounts.
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.
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.
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. See our Structured Workout page for more information.
Robust support and documentation for your plan can be found at the 80/20 Resources page. You will also be able to contact the authors directly via our popular Forums to request clarification on any issue.
“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 testimonials at our website.
This plan is paired with an optional Free or Premium Strength Training plan designed specifically to fit and complement this plan.
BUNDLES AND SUBSCRIPTIONS
Save up to 25% when you bundle an 80/20 plan and a TrainingPeaks Premium subscription with our Bundles and Subscriptions.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
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Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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?