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80/20 Running: 2020 Edition High School Cross Country Level 1 (Heart rate-based)


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

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No Ratings


12 Weeks

Plan Specs

running beginner hr based

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 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.

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.

Team Pricing

Do you coach or are you a member of a team? Contact us to work out flexible group pricing.

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 Heart rate-based workouts, but you can obtain a Pace-base 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.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:05 hrs 1:20 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
4:05 hrs 1:20 hrs
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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


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

2 x (0:08 uphill in Zone 5/0:30 Zone 1)

Sample Day 2


5:00 in Zone 1
20:00 in Zone 2
5:00 in Zone 1

Sample Day 3


5:00 in Zone 1
25:00 in Zone 2 

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

Sample Day 4


10:00 in Zone 2

6 x (0:30 @ 5K pace/1:30 in Zone 1)

10:00 in Zone 2

Sample Day 5


5:00 in Zone 1
20:00 in Zone 2
5:00 in Zone 1

Sample Day 6


0.5 mile in Zone 1
5.5 miles in Zone 2

Sample Day 8


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

3 x (0:08 uphill in Zone 5/0:30 Zone 1)

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