80/20 Running: Marathon Level 0 (2.5 to 5 Hours per Week)

Average Weekly Training Hours 03:33
Training Load By Week
Average Weekly Training Hours 03:33
Training Load By Week

Meticulously crafted from the principles laid out in Matt Fitzgerald's best-selling book 80/20 Running, this Marathon Level 0 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 18-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 in intended for athletes without a running background attempting their first Marathon event. You should be able to comfortably run for at least 30 minutes before you start the plan. 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
0:20:00
RF1

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

Sample Day 3
0:20:00
RF1 or Cross Train

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

Sample Day 5
0:30:00
RSP3

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

Sample Day 6
0:25:00
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
RF7

5 minutes in Z1, 40 minutes Z2, 5 minutes Z1

Sample Day 9
0:25:00
RF2

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

Sample Day 10
0:30:00
RF3 or Cross-Train

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

Matt Fitzgerald

I offer a wide selection of readymade training plans for runners and triathletes training for events of all distances. Custom plans are also available.