Matt Fitzgerald
80/20 Running: Marathon Level 3 (5.5 to 10.5 Hours per Week) (18 Weeks) Training Plan

Only $49.95

Meticulously crafted from the principles laid out in Matt Fitzgerald's best-selling book 80/20 Running, this Marathon Level 3 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 18-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.

This plan is a good fit for experienced competitive runners who are prepared to train twice a day some days in pursuit of improved marathon performance.

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 david@dwcoaching.com for a complimentary switch to a different level within the same running distance.

Supporting resources and documentation for your plan, including Zone guidelines, can be found at http://mattfitzgerald.org/8020training/

Please note that in this plan the run workouts are prescribed primarily by time, therefore the preview below will not reflect the plan's complete time and distance.

Purchasers of this plan will be able to contact the co-author, David Warden, directly at david@dwcoaching.com, in order to request clarification on any items that may be unclear in the plan.

Who Should Do This Plan

Before you begin the plan, build your training to the point where you are running at least three times per week, including some short efforts at moderate and high intensities and some easy runs of at least 10 miles, and are doing aerobic exercise (runs and nonimpact cross-training combined) at least six times per week.

 

Sample Week Of Training

Run

45 minutes Z1

Coach Comments:
Take advantage of this day with active recovery. Avoid even Zone 2.

Planned: 45:00

Run

5 minutes Z1, 6 minutes Z2, 4 x (6 minutes Z3/2 minutes Z1) 5 minutes Z2, 5 minutes Z1

Coach Comments:
Muscular endurance is arguably the most important ability an endurance athlete can develop, and no other interval improves muscular endurance better than the cruise interval. The application of the cruise interval is broad. The only interval type appropriate for both the General and Specific phase of training, its benefit spans all endurance event distances. The 80/20 principle makes the cruise interval possible, by ensuring the athlete is sufficiently rested in order to achieve the required Zone 3 intensity. The cruise interval is the antithesis of Zone X. A successful cruise interval set has the output for each interval nearly identical to the previous, while maintaining solid Zone 3 intensity. Consider reducing the rest time from 3 minutes to 2 minutes and then 2 minutes to 1 minute if previous cruise intervals sets have been successful.

Planned: 53:00

Run

45 minutes Z1

Coach Comments:
Take advantage of this day with active recovery. Avoid even Zone 2.

Planned: 45:00

Run

5 minutes in Z1, 60 minutes Z2, 5 minutes Z1

Coach Comments:
Discipline is required for the running foundation set. If rested, the temptation is to drift into Zone X. However, save your energy for the 20% of the 80/20 plan, and stay in Zone 1-2 for this workout. Avoid running with individuals who will tempt you to exceed Zone 2.

Planned: 1:10:00

Run

5 minutes in Z1, 80 minutes Z2, 5 minutes Z1

Coach Comments:
Discipline is required for the running foundation set. If rested, the temptation is to drift into Zone X. However, save your energy for the 20% of the 80/20 plan, and stay in Zone 1-2 for this workout. Avoid running with individuals who will tempt you to exceed Zone 2.

Planned: 1:30:00

Run

5 minutes Run Zone 1, 5 minutes Run Zone 2, 10 x (1.5 minutes Run Zone 5/2.5 minutes Run Zone 1) 5 minutes Run Zone 1

Coach Comments:
Unlike the very similar running hill repeats (RHR) the running short interval is done on a flat surface. Feel free to go hard.

Planned: 1:03:00

Run

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

Coach Comments:
Discipline is required for the running foundation set. If rested, the temptation is to drift into Zone X. However, save your energy for the 20% of the 80/20 plan, and stay in Zone 1-2 for this workout. Avoid running with individuals who will tempt you to exceed Zone 2.

Planned: 45:00

Run

45 minutes Z1

Coach Comments:
Take advantage of this day with active recovery. Avoid even Zone 2.

Planned: 45:00

Run

0.5 mile Run Zone 1, 14 miles Run Zone 2, 1.5 miles Run Zone 3

Coach Comments:
This workout is designed to teach the athlete's body and brain to resist and manage fatigue, placing the most stress at the very end of the workout. Half and full marathon athletes may benefit from a rare Zone X exception and replace some of the Zone 2 time with Zone X. Complete this workout by distance only, any planned time associated with this workout is a broad estimate.

Planned: 16.0 mi ~ 1:51:00


How It Works

When you purchase a Matt Fitzgerald training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.