80/20 Running: Free Sample 5K Level 1 HR-based USE COUPON CODE try8020

Average Weekly Training Hours 02:27
Training Load By Week
Average Weekly Training Hours 02:27
Training Load By Week


80/20 Endurance

Coupon Code Required


Be sure to use coupon code try8020 at checkout to receive a 100% discount off of this sample plan.

Plan Description


This plan represents the first two weeks from the full 80/20 5K Level 1 HR-based plan. We're so sure that you'll love the 80/20 structured workout format that you'll never use another format again.

100% Structured Workouts


This plan leverages the TrainingPeaks.com structured workout feature. 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.

Sample Day 2
0:20:00
15TSS
RF1

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

Sample Day 3
0:20:00
Cross-Train

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

Sample Day 4
0:30:00
25TSS
RSP3

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

Sample Day 5
0:20:00
Cross-Train

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

Sample Day 6
0:25:00
20TSS
RF2

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

Sample Day 7
0:20:00
Cross-Train

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

Sample Day 9
0:25:00
25.8TSS
RFF1

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

David Warden
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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.