80/20 Running: 2020 Edition High School Cross Country Level 1 (Pace-based)
Matt Fitzgerald & David Warden - Over 55,000 Training Plans Sold 8020Endurance.comAll plans by this Coach
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This 12-week summer training plan is designed to get you ready for the fall cross country season. Created especially for runners with some experience, it features a moderate training load that increases gradually from week to week, except in recovery weeks, which fall every fourth week. The typical week includes five to six runs, one or two cross-training sessions, and a rest day. Note that the workouts in this plan are primarily prescribed by Duration, not Distance. Therefore, the plan summary will not reflect the total miles/kilometres, but does reflect the total Duration.
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This plan leverages TrainingPeaks structured workouts with Pace-based workouts, but you can obtain a Heart rate-based version of this plan in the TrainingPeaks plan store. 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 detailed descriptions provide all the information you need to successfully complete the workout. See our Structured Workout page for more information.
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
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.
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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:05 hrs||1:20 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||4:05 hrs||1:20 hrs|
Training Load By Week
This plan works best with the following fitness devices: