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80/20 Running: 2020 Edition Ultra 50 Mile/100 Kilometer Level 1 (5 to 10 Hours per Week)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

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

All plans by this Coach
No Ratings

Length

19 Weeks

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.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description


80/20 Endurance

Plan Description


Meticulously crafted from the principles laid out in Matt Fitzgerald's best-selling book 80/20 Running, this Ultra 50 Mile/100 Kilometer Level 1 training plan will provide the athlete with the same workout structure used by the most successful runners in the world. Each week, cycle, and the complete 19-week plan has been specifically formulated to match the research articulated in Fitzgerald's publications and ensures the runner adheres to the 80/20 principle.

Target Athlete


This plan is appropriate for newer runners preparing for their first Ultra and for more experienced runners who need or prefer a relatively low-volume training program. Before you begin the plan, build your training to the point where you are running at least three times per week with the longest run of 10 miles or more.

100% Structured Workouts


On supported devices, including many Garmin models, each workout can be exported to the 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. This plan leverages structured workouts with Heart-Rate based workouts, but you can obtain the same plan using Pace or Power workouts by contacting us.

Level Guarantee


Not sure which level is right for you? 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 category.

Support


Robust support resources and documentation for your plan, including zone guidelines, can be found at the 80/20 Resources page. Purchasers of this plan will be able to contact the authors Matt Fitzgerald and David Warden directly in order to request clarification on any items that may be unclear in the plan.

Bundles and Subscriptions


Save up to 50% when you bundle an 80/20 plan and a TrainingPeaks.com Premium subscription with our Bundles and Subscription offerings.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:45 hrs 4:22 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
6:45 hrs 4:22 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

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

1:00:00
73TSS
RSI13

5:00 in Zone 1, 10:00 in Zone 2, 6 x (0:30 in Zone 5/4:30 in Zone 1), 15:00 in Zone 2

Sample Day 2

0:45:00
40TSS
RF6

5 minutes in Z1, 35 minutes Z2, 5 minutes Z1

Sample Day 3

0:45:00
40TSS
RF6

5 minutes in Z1, 35 minutes Z2, 5 minutes Z1

Sample Day 4

0:47:00
59TSS
RFF15

40:00 in Zone 2, 7:00 in Low Zone 3

Sample Day 5

0:45:00
40TSS
RF6

5 minutes in Z1, 35 minutes Z2, 5 minutes Z1

Sample Day 6

1:35:00
11mi
136TSS
RL6

1 mile Run Zone 1, 9.5 miles Run Zone 2, 0.5 mile Run Zone 1

Sample Day 8

1:05:00
78TSS
RSI15

5:00 in Zone 1, 10:00 in Zone 2, 7 x (0:30 in Zone 5/4:30 in Zone 1), 15:00 in Zone 2

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