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80/20 Running: 2020 Edition Ultra 100 Mile Level 1 (Power-based, 5 to 11 Hours per Week)


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

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22 Weeks

Plan Specs

running ultra intermediate masters power 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

Plan Description

Meticulously crafted from the principles laid out in Matt Fitzgerald's best-selling book 80/20 Running, this Ultra 100 Mile 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 22-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

This plan leverages the structured workout feature with power-based 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.

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.


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 Premium subscription with our Bundles and Subscription offerings.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:00 hrs 5:06 hrs
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Workouts Per Week Weekly Average Longest Workout
7:00 hrs 5:06 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


25:00 in Zone 2, 4 x (0:15 in Zone 5/4:00 in Zone 1), 16:00 Zone 2

Sample Day 2


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

Sample Day 3


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

Sample Day 4


5 minutes in Z1, 40 minutes Z2, 5 minutes Z1

Sample Day 5


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

Sample Day 6


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

Sample Day 8


25:00 in Zone 2, 6 x (0:15 in Zone 5/4:00 in Zone 1), 21:00 Zone 2

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