80/20 Running: 4-Week Indoor Form Focus Phase Intermediate/Advanced (Pace-based)
Matt Fitzgerald & David Warden - Over 55,000 Training Plans Sold 8020Endurance.comAll plans by this Coach
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This four-week indoor training plan is specially designed to help runners develop a more efficient stride. Though originally intended as a way for runners make the best of the current health crisis, you can use it whenever you're taking a break from race-focused training and wish to prioritize form over fitness. Based on the latest science and on current elite-level best practices, the plan has the following elements:
Drills and Plyometrics: Technique drills and plyometric exercises (i.e. jumping exercises) improve running form by developing more efficient movement patterns and enhancing the springlike quality of the legs.
Functional Strength Training: A run-specific strength program contributes to a better stride by enhancing joint stability, thereby eliminating energy waste during running.
High-Intensity Hill Repetitions: Running fast is a proven booster of running economy. Meanwhile, running uphill tends to encourage more "textbook" form, especially when done mindfully. Put the two together and you've got a powerful tool for building a better stride.
Barefoot Running: Most runners overstride when wearing shoes. No runner overstrides barefoot. Doing a bit of running without shoes is therefore a good way to correct overstriding. It also strengthens the feet and lower legs, making them more effective contributors to the stride.
Cadence Runs: Each runner has a natural cadence, or step rate, which tends to automatically increase as fitness and form improve. While it's generally best not to interfere with this process, research has shown that consciously increasing step rate improves biomechanics in runners prone to injury. Hence, this plan includes one high-cadence run per week.
This plan in intended for experienced runners with a solid current fitness base. You should be able to comfortably run for at least 45 minutes before you start the 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.
100% Structured Workouts
Each run 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.
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.
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 testimonials at our website.
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:48 hrs||0:50 hrs|
|1:21 hrs||0:54 hrs|
|0:10 hrs||0:10 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:48 hrs||0:50 hrs|
||1:21 hrs||0:54 hrs|
||0:10 hrs||0:10 hrs|