80/20 Running: Marathon Level 1 (Pace-based, 3.5 to 6.5 Hours per Week)

Average Weekly Training Hours 04:33
Training Load By Week
Average Weekly Training Hours 04:33
Training Load By Week

Meticulously crafted from the principles laid out in Matt Fitzgerald's best-selling book 80/20 Running, this Marathon Level 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 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 is appropriate for newer runners preparing for their first marathon and 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. This plan leverages the TrainingPeaks.com structured workout feature, and the workouts are structured as a % of your threshold pace. On supported devices, such as a Garmin, your workout can be exported to the device, and the activity duration, laps, and intensity will be automatically prompted to the athlete during the workout. Workouts do not have to be exported for the Pace plans to be effective, as the workout’s detailed description still provides the athlete with the structure of the workout. 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
0:30:00
40.1TSS
RFF2

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

Sample Day 3
0:30:00
36.3TSS
RF3 or Cross-Train

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

Sample Day 4
0:30:00
36.3TSS
RF3 or Cross-Train

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

Sample Day 5
0:27:00
35.4TSS
RSP2

5 minutes Z1, 5 minutes Z2, 3 x (2 minutes Z4/2 minutes Z1) 8 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
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
42.3TSS
RFF3

5 minutes Run Zone 1, 15 minutes Run Zone 2, 10 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.