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80/20 Running: 2020 Edition Marathon Level 0 (2.5 to 5 Hours per Week)

Author

Matt Fitzgerald & David Warden - Over 55,000 Training Plans Sold 8020Endurance.com

All plans by this Coach
No Ratings

Length

18 Weeks

Plan Specs

running marathon beginner masters weightloss hr based pace based

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

80/20 Endurance


Meticulously crafted from the principles laid out in Matt Fitzgerald's bestselling book 80/20 Running, this Marathon Level 0 training plan will provide you with the same workout structure used by the most successful runners in the world. It has been designed to ensure you adhere to the 80/20 principle.


Target Athlete


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.


Lifetime Plan


All purchased 80/20 Endurance plans become a permanent part of your TrainingPeaks plan library. You can start, stop, and reuse the plan as often as you like, beginning or ending at any point in the plan.


Level Guarantee


Not sure which level is right for you? Review our Level Comparison Chart to find the best fit. Additionally, 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.


100% Structured Workouts


Each workout can be exported to a supported 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 descriptions provide all the information to successfully complete the workout. See our Structured Workout page for more information. This plan leverages structured workouts with Heart-Rate based workouts, but you can obtain the same plan using Pace or Power workouts by contacting us.


Support


Robust support and documentation for your plan can be found at the 80/20 Resources page. You will be able to contact the authors directly to request clarification on any issue.


Testimonials


I finally found what works for me with 80/20 Running. No injuries, a personal best, and a newfound love of running! Brendan Griffin – Houston, Texas


80/20 is the Holy Grail for me. I can actually feel the improvement, but I am never too tired to train. Martijn Crajé – Malden, Netherlands


The 80/20 plan has changed my life and made me more confident in my abilities. I owe it all to 80/20 Endurance. Chris Black – Peoria, Illinois


I found my 80/20 Marathon Plan coherent, thorough, and easy to follow, with thorough information and additional resources. Konstantinos Michopoulos – Athens, Greece


Best thing I ever did to improve my running was adopting the 80/20 practice. Tim Siegenbeek van Heukelom – Sydney, Australia


Read hundreds more 80/20 Endurance testimonials and success stories at our website.


Bundles and Subscriptions


Save up to 25% when you bundle an 80/20 plan and a TrainingPeaks Premium subscription with our Bundles and Subscriptions.


Strength Training


Every 80/20 Endurance plan is paired with an optional strength training plan to perfectly supplement your training.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:34 hrs 2:50 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:34 hrs 2:50 hrs
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David Warden

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.

Sample Day 1

0:20:00
15TSS
RF1

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

Sample Day 2

0:20:00
15TSS
RF1 or Cross Train

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

Sample Day 4

0:30:00
25TSS
RSP3

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

Sample Day 5

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 6

0:50:00
45TSS
RF7

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

Sample Day 8

0:25:00
20TSS
RF2

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

Sample Day 9

0:30:00
25TSS
RF3 or Cross-Train

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

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