80/20 Running: Run Maintenance (Pace-based, 2 to 3.5 Hours per Week)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:36


80/20 Endurance

Plan Description


Meticulously crafted from the principles laid out in Matt Fitzgerald's best-selling book 80/20 Running, this Maintenance plan is designed to provide structure to the athlete for general fitness, weight loss, or to prepare the athlete for Week 1 of their formal running plan. This plan provides the athlete with the same workout structure used by the most successful runners in the world. The 12-week plan can be interrupted at any time when formal training begins, and will prepare the athlete for Week 1 of any running regimen. It has been specifically formulated to match the research articulated in Fitzgerald's publications and ensures the athlete adheres to the 80/20 principle.

Target Athlete


This plan is intended for runners of all abilities, who can already comfortably run for 35 minutes. Athletes who are a bit overweight should consider not performing any of the run intervals, and doing just a Z1 or Z2 run of the same duration. The athlete can make up for this lost intensity by performing the same missed interval structure on a scheduled Z1 or Z2 bike in the same week.

100% Structured Workouts


This plan leverages the TrainingPeaks.com structured workout feature with pace-based workouts. On supported devices, including many Garmin models, each workout can be exported to the 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 detailed descriptions provide all the information you need to successfully complete the workout. See our Structured Workout page for more information.

Support


Robust support resources and documentation for your plan, including zone guidelines, can be found at the 80/20 Resources page. Purchasers of this plan will be able to contact the authors Matt Fitzgerald and David Warden directly in order to request clarification on any items that may be unclear in the plan.

Bundles and Subscriptions


Save up to 50% when you bundle an 80/20 plan and a TrainingPeaks.com Premium subscription with our Bundles and Subscription offerings.

Sample Day 1
0:20:00
22.8TSS
RF1 or Cross Train

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

Sample Day 2
0:20:00
22.8TSS
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
36.7TSS
RSP3

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

Sample Day 5
0:30:00
36.3TSS
RF3 or Cross-Train

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

Sample Day 6
0:25:00
29.5TSS
RF2

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

Sample Day 8
0:25:00
29.5TSS
RF2

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

Sample Day 9
0:30:00
36.3TSS
RF3 or Cross-Train

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

David Warden
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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.