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

Average Weekly Training Hours 03:55
Training Load By Week
Average Weekly Training Hours 03:55
Training Load By Week

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. 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. 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@dwcoaching.com for a complimentary switch to a different level within the same running distance. Supporting resources and documentation for your plan, including Zone guidelines, can be found at http://mattfitzgerald.org/8020training/ 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. Purchasers of this plan will be able to contact the co-author, David Warden, directly at david@dwcoaching.com, in order to request clarification on any items that may be unclear in the plan.

Sample Day 2
0:25:00
25.8TSS
RFF1

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

Sample Day 3
0:25:00
20TSS
RF2 or Cross-Train

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

Sample Day 4
0:25:00
20TSS
RF2 or Cross-Train

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

Sample Day 5
0:30:00
25TSS
RSP3

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

Sample Day 6
0:25:00
20TSS
RF2 or Cross-Train

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

Sample Day 7
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 9
0:30:00
30.8TSS
RFF2

5 minutes Run Zone 1, 20 minutes Run Zone 2, 5 minutes Run Zone 3

David Warden
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David Warden Coaching

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