80/20 Running: Half Marathon Level 2 (Pace-based, 4 to 6.5 Hours per Week)

Average Weekly Training Hours 05:03
Training Load By Week
Average Weekly Training Hours 05:03
Training Load By Week

Try an 80/20 plan for free at http://www.8020endurance.com/free-plans

Meticulously crafted from the principles laid out in Matt Fitzgerald's best-selling book 80/20 Running, this Half Marathon Level 2 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.

This plan was designed runners who are ready to take their training load up a notch or two in order to improve their half-marathon time. Before you begin the plan, build your training to the point where you are running at least three times per week, including some short efforts at moderate and high intensities and some easy runs of at least seven miles, and are doing aerobic exercise (runs and nonimpact cross-training combined) 5 times per week.

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 david@8020endurance.com for a complimentary switch to a different level within the same triathlon distance.

Supporting resources and documentation for your plan, including Zone guidelines, can be found at http://www.8020endurance.com/resources

Please note that in this plan the run workouts are prescribed primarily by time, therefore the preview below will not reflect the plan's complete time and distance.

Save up to 25% when you bundle an 80/20 and a TrainingPeaks.com Premium subscription. See http://www.8020endurance.com/plan-bundles/ for details.

Purchasers of this plan will be able to contact the co-author, David Warden, directly at david@8020endurance.com, in order to request clarification on any items that may be unclear in the plan.

Sample Day 1
0:35:00
43.2TSS
RF4 or Cross-Train

5 minutes in Z1, 25 minutes Z2, 5 minutes Z1

Sample Day 2
0:44:30
53.5TSS
RAn5

15 minutes Z1, 3 x (2.5 minutes Z4/5 minutes Z1) 7 minutes Z1

Sample Day 3
0:35:00
43.2TSS
RF4 or Cross-Train

5 minutes in Z1, 25 minutes Z2, 5 minutes Z1

Sample Day 4
0:40:00
50TSS
RF5

5 minutes in Z1, 30 minutes Z2, 5 minutes Z1

Sample Day 5
0:33:00
40.8TSS
RSP5

5 minutes Z1, 5 minutes Z2, 6 x (1 minute Z4/2 minutes Z1) 5 minutes Z1

Sample Day 6
0:30:00
36.3TSS
RF3 or Cross-Train

5 minutes in Z1, 20 minutes Z2, 5 minutes Z1

Sample Day 7
1:00:00
7mi
85TSS
RL2

1 mile Run Zone 1, 5.5 miles Run Zone 2, 0.5 mile Run Zone 1

David Warden
|
David Warden Coaching

David Warden provides training plans and 1-on-1 endurance sports coaching that is scientific, custom, and effective.