80/20 Running: 2019 Edition Half Marathon Level 1 (Pace-based, 3 to 5 Hours per Week)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:56


80/20 Endurance

Plan Description


Meticulously crafted from the principles laid out in Matt Fitzgerald's best-selling book 80/20 Running, this Half Marathon Level 1 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 15-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 appropriate for newer runners preparing for their first half marathon 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 for up to 6 miles or more.

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.

Sample Day 1
0:25:00
33.3TSS
RFF1

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

Sample Day 2
0:25:00
29.5TSS
RF2 or Cross-Train

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

Sample Day 3
0:25:00
29.5TSS
RF2 or Cross-Train

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

Sample Day 4
0:30:00
36.7TSS
RSP3

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

Sample Day 5
0:25:00
29.5TSS
RF2 or Cross-Train

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

Sample Day 6
0:50:00
6mi
70TSS
RL1

1 mile Run Zone 1, 4.5 miles Run Zone 2, 0.5 mile Run Zone 1

Sample Day 8
0:30:00
40.1TSS
RFF2

5 minutes Run Zone 1, 20 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.