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80/20 Running: 2020 Edition Stride Academy Level 1 (Pace-based)


Matt Fitzgerald & David Warden - Over 55,000 Training Plans Sold

All plans by this Coach


6 Weeks

Plan Specs

running intermediate masters pace based strength base period

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

If you’re looking for an off-season or fitness-maintenance training plan with a focus on running form, you’ve come to the right place. This Stride Academy Level 1 plan combines cutting-edge best practices in workout design, technique drills, strength training, and gait retraining into a six-week program that will give you a more efficient stride and a solid fitness foundation to take into your next race buildup. A ShoeCue is required to get the most out of this plan.

Target Athlete

This plan in intended for novice runners and any other runners who require or prefer a very low-volume training regimen. You should be able to comfortably run for at least 40 minutes before you start the plan.


To complete the Stride Academy Level 1 training plan you will need ShoeCue, which is a unique, textured insole that fits inside any running shoe and works by enhancing proprioceptive feedback from your feet to your brain during running. Essentially, ShoeCue tells your brain when you’re landing too hard, allowing you to adjust your stride automatically as you go.

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.

Structured Workouts

This plan leverages TrainingPeaks structured workouts with Pace-based 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 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.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:45 hrs 1:05 hrs
1:44 hrs 1:00 hrs
0:10 hrs 0:10 hrs
Workouts Per Week Weekly Average Longest Workout
2:45 hrs 1:05 hrs
1:44 hrs 1:00 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

Week 1 Foundation 1

Complete each pair of exercises in the order presented (the number in parentheses represents the total number of sets):

(2) Bird Dog - 9x 8-second hold per side
(2) Glute Bridge - 10 reps

(2) McGill Side Bridge - 8 reps each side
(2) Clams - 12 reps each side

(2) Dead Bug - 6x per side alternating
(2) Side Leg Raise - 8 reps per side

(2) Single-Leg Passover - 30 seconds each leg
(2) Calf Isometrics - 4x (hold 8 seconds/rest 3 seconds)

Sample Day 2


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

Sample Day 2

Drills and Plyometrics

DRILLS Ankling - 30 seconds Carioca - 15 seconds in each direction A Skips - 15 seconds B Skips - 15 seconds High Knees - 15 seconds Butt Kicks - 15 seconds Straight-Leg Running - 15 seconds PLYOMETRICS Single-Leg Running - 10 hops on each foot Split Squat Jump - 10 jumps each way alternating

Sample Day 2


4 x (0:15 relaxed sprint Zone 5/0:30 rest)

Sample Day 3

ShoeCue Run

5:00 in Zone 1
15:00 in Zone 2

Sample Day 4

Week 1 Foundation 2

Complete each pair of exercises in the order presented (the number in parentheses represents the total number of sets):

(2) Split Squat - 12 reps each side
(3) Side Plank - 45 seconds each side

(3) Single-Leg Romanian Deadlift -12 reps each leg
(3) Torsional Buttress - 5x 10-second hold alternating sides

(2) Double-Leg Hamstring Bridge -12 reps
(2) Double-Leg Calf Raise - 15 reps

(3) Leg Swing with Resistance - 12 reps each leg
(2) Isomeric Clamshell with Band 6x (10-second hold/10-second rest each side)

(2) Bird Dog Row - 12 reps each side
(2) Elevated Push-Up -12 reps

Sample Day 5

Hill Repetitions Run

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

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