Which level is right for you?
The table below provides a profile of 80/20 Premium Strength plans. Not sure what level or intensity type is right for you? Each 80/20 plan comes with a Level Guarantee. If you discover that the level or type you have selected is too hard or too easy for you, simply contact us for a complimentary switch to a different level or type within the same plan distance.
Step 1: Choose Your Plan Length
| Run Plan | Run Strength Plan |
| If you’re using one of these Running Plans . . . | . . . choose a Running Strength Plan of this length: |
| 5K Level 0 5K Level 1 5K Level 2 5K Level 3 | 9 Weeks |
| 10K Level 0 10K Level 1 10K Level 2 10K Level 3 Maintenance Level 0* Maintenance Level 1* Maintenance Level 2* Maintenance Level 3* | 12 Weeks |
| Half Marathon Level 0 Half Marathon Level 1 Half Marathon Level 2 Half Marathon Level 3 | 15 Weeks |
| Marathon Level 0 Marathon Level 1 Marathon Level 2 Marathon Level 3 50-Kilometer Level 0 50-Kilometer Level 1 50-Kilometer Level 2 50-Kilometer Level 3 | 18 Weeks |
| 50-Mile and 100K Level 0 50-Mile and 100K Level 1 50-Mile and 100K Level 2 50-Mile and 100K Level 3 | 19 Weeks |
| 100-Mile Level 0 100-Mile Level 1 100-Mile Level 2 100-Mile Level 3 | 22 Weeks |
*Note that our Maintenance Run Strength Plans are 12 weeks in length but are distinct from our 12-Week Run Strength Plans. We recommend that you select a Maintenance Run Strength Plan if you are using a Run Maintenance Plan and select a 12-Week Run Strength Plan if you’re using a 10K Plan.
Step 2: Choose a Level
| Strength Plan Level | Prerequisites |
| Level 0 | Suitable for all ability levels.
|
| Level 1 | Suitable for athletes with 6-12 months of strength training experience. Before you start, you should be able to hold a Single-Leg Isometric Glute Bridge for 30 seconds on each side, hold aSide Plank for 45 seconds on each side, balance on one foot with your hands on your hips for 60 seconds with eyes open and for 15 seconds with eyes closed, hold a Front Plank for 60 seconds, and complete at least 25 Single-Leg Calf Raises on each side. |
| Level 2 | Suitable for athletes with 1-2 years of strength training experience. Before you start, you should be able to balance on one foot with your hands on your hips for 60 seconds with eyes open and for 30 seconds with eyes closed, complete at least 25 Single-Leg Calf Raises on each side, squat your body weight, hold a Front Plank for 90 seconds, hold a Side Plank 75 seconds, and perform 12 Lateral Step Downs in 60 seconds. |
| Level 3 | Suitable for athletes with at least 2 years of strength training experience. Before you start, you should be able to balance on one foot with your hands on your hips for 60 seconds with eyes open and for 30 seconds with eyes closed, complete at least 25 Single-Leg Calf Raises on each side, squat your body weight, hold a Front Plank for 2 minutes, hold a Side Plank 90 seconds, and perform 20 lateral step downs in 60s. You should also be familiar with running strides. |
