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80/20 Running: 4-Week Indoor Form Focus Phase Beginner (Heart Rate-based)

Author

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

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

running beginner hr based strength

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


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.

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.


Target Athlete


This plan in intended for novice runners and for any other runners who require or prefer a low-volume training regimen. You should be able to comfortably run for at least 20 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.


100% Structured Workouts


This plan is provided on the TrainingPeaks store using HR-based workouts, but once purchased it can be exchanged for a Pace or Power version by contacting us. 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.


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


Read hundreds more testimonials 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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:56 hrs 0:45 hrs
1:07 hrs 0:45 hrs
—— ——
0:10 hrs 0:10 hrs
Workouts Per Week Weekly Average Longest Workout
1:56 hrs 0:45 hrs
1:07 hrs 0:45 hrs
—— ——
0:10 hrs 0:10 hrs

Training Load By Week


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

0:15:00
Functional Strength Circuit

Complete 1 circuit of the following exercises:

Single-Leg Reverse Deadlift - 10 reps each leg
https://www.youtube.com/watch?v=mWOSnldMLug

Stir the Pot - 2x 10 circles in each direction
https://www.youtube.com/watch?v=PKLe5EVA67U

Bent Over Row - 12 reps
https://mlf32d3fvebo.i.optimole.com/HLxsew-sEWHoZlF/w:auto/h:auto/q:60/https://www.8020endurance.com/wp-content/uploads/2019/12/bent_over_row.png

Split Squat - 10 reps each leg
https://www.youtube.com/watch?v=aX3Gk16MvwQ

Torsional Buttress - 6 reps
https://www.youtube.com/watch?v=3kC-bKWAKlg

Push-Up - 15 reps
https://mlf32d3fvebo.i.optimole.com/HLxsew-Jp1VNYBN/w:auto/h:auto/q:60/https://www.8020endurance.com/wp-content/uploads/2019/12/push_up.png

Single-Leg Calf Raise -12 reps each leg
https://www.youtube.com/watch?v=QZj4RDj119E

Swiss Ball Crunch Leg Lift - 10 reps each leg
https://mlf32d3fvebo.i.optimole.com/HLxsew-i0TIormo/w:auto/h:auto/q:60/https://www.8020endurance.com/wp-content/uploads/2019/12/swiss_ball_crunch_leg_lift.png

Wall Angel - 8 reps
https://www.youtube.com/watch?v=1UU4VvklQ44

Monster Walk - 10 steps each way
https://www.youtube.com/watch?v=4p6gxxLVX0c

Sample Day 2

0:30:00
28.3TSS
Easy Run with Proprioceptive Cue

5:00 in Zone 1
25:00 in Zone 2

Sample Day 3

0:10:00
8.3TSS
Warm-Up

5:00 in Zone 1
5:00 in Zone 2

Sample Day 3

0:10:00
Drills and Plyometrics

DRILLS

Ankling - 2 x 15 seconds
A Skips - 2 x 15 seconds
B Skips - 2 x 15 seconds
High Knees - 2 x 15 seconds
Butt Kicks - 2 x 15 seconds
Straight-Leg Running - 2 x 15 seconds

PLYOMETRICS
Single-Leg Running - 10 hops on each foot
Split Squat Leap - 20 repetitions

Sample Day 4

0:15:00
Functional Strength Circuit

Complete 1 circuit of the following exercises:

Single-Leg Passover - 10 reps each way
https://www.youtube.com/watch?v=FUv6f_fqT3g

Swiss Ball Roll Out - 10 reps
https://mlf32d3fvebo.i.optimole.com/HLxsew-heZGmdd3/w:auto/h:auto/q:60/https://www.8020endurance.com/wp-content/uploads/2019/12/swiss_ball_rollout.png

Half Kneel Row
https://mlf32d3fvebo.i.optimole.com/HLxsew-loFBfsCF/w:auto/h:auto/q:60/https://www.8020endurance.com/wp-content/uploads/2019/12/split_stance_row.png

Rear Foot Elevated Split Squat - 10 reps per leg
https://www.youtube.com/watch?v=sigUkYsYP5Q

Swiss Ball Leg Lift - 8 reps per leg
https://mlf32d3fvebo.i.optimole.com/HLxsew-MgozIqLD/w:auto/h:auto/q:60/https://www.8020endurance.com/wp-content/uploads/2019/12/swiss_ball_leg_lift.png

Turkish Get-Up - 6 reps each arm
https://mlf32d3fvebo.i.optimole.com/HLxsew-Wvtc12Zz/w:auto/h:auto/q:60/https://www.8020endurance.com/wp-content/uploads/2019/12/turkish_get_up.png

Double Leg Soleus Raise - 12 reps
https://www.youtube.com/watch?v=qfYR_E6bkCk

Rolling Plank - 10 reps
https://mlf32d3fvebo.i.optimole.com/HLxsew-D9ScYF8O/w:auto/h:auto/q:60/https://www.8020endurance.com/wp-content/uploads/2019/12/rolling_plank.png

Split Stance Press - 12 reps each arm
https://mlf32d3fvebo.i.optimole.com/HLxsew-meh1Qp6D/w:auto/h:auto/q:60/https://www.8020endurance.com/wp-content/uploads/2019/12/split_stance_press.png

Copenhagen - 12 reps per side
https://www.youtube.com/watch?v=309llJ1MBSs

Sample Day 5

0:28:00
25.3TSS
Hill Repetitions Run

5:00 in Zone 1
5:00 in Zone 2
4 x (0:30 uphill in Zone 5/1:30 in Zone 1)
5:00 in Zone 1
5:00 in Zone 2

Sample Day 7

0:30:00
28.3TSS
Cadence Run

5:00 in Zone 1
25:00 in Zone 2

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