Advanced 5K training plan: 9 weeks, 7.25–9 hrs/week, 80/20 Endurance intensity, free coach email support. Your best 5K, on fewer hard days.
Is this plan for you?
At a glance: 5K · Level 3 · 9 weeks · 7.25–9 hrs/week · intensity by heart rate. Prefer another metric? All versions.
This plan is for experienced runners who are prepared to train 2x a day some days in pursuit of improved 5K performance. You're ready to start when the first week below looks comfortable.
Your first week: 9 runs, 7.2 hours. Mon Run 40 min · Tue Run 60 min + Run 20 min · Wed Run 45 min · Thu Run 60 min · Fri Run 60 min + Run 20 min · Sat Run 45 min · Sun Run 80 min.
Not sure about the level? Swap to another level or intensity type free, any time. Compare levels.
What's included with your plan
One-time price. No subscription. Yours for life.
Included: free coach email support, Mind of Matt Weekly Analysis, the Level Guarantee, lifetime access, Garmin and Apple Watch sync, and heart rate, pace and power versions.
Based on the best-selling books
Based on 80/20 Running by Matt Fitzgerald.
Mind of Matt Weekly Analysis, included
TrainingPeaks Premium for less
What 80/20 Endurance athletes say
Ready to start? Click Buy Plan. The plan loads into TrainingPeaks on the date you choose, and coach support starts the same day.
Racing more than once this year?
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.