Which level is right for you?
The table below provides a profile of available 80/20 Run plans. Unless otherwise noted, these profiles do not include an optional 1.5 to 2 hours of weekly strength training which can be added to almost any plan. 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.
All
| Distance and Level | Best For | Weeks | Average Hours per Week | Peak Hours per week | Typical Week |
|---|---|---|---|---|---|
| Marathon Level 0 | Beginners, Masters | 18 | 4.5 | 6.75 | 5 Run, 2 days off |
| Marathon Level 1 | Low volume, Masters | 18 | 5.5 | 7.75 | 6 Run, 1 day off |
| Marathon Level 2 | Advanced athletes | 18 | 7 | 9 | 7 Run |
| Marathon Level 3 | Elite athletes | 18 | 9 | 11.25 | 9 Run |
| Half Marathon Level 0 | Beginners, Masters | 15 | 3.75 | 5.75 | 5 Run, 2 days off |
| Half Marathon Level 1 | Low volume, Masters | 15 | 4.75 | 6.25 | 6 Run, 1 day off |
| Half Marathon Level 2 | Advanced athletes | 15 | 6.25 | 7.75 | 7 Run |
| Half Marathon Level 3 | Elite athletes | 15 | 8 | 10 | 9 Run |
| 10K Level 0 | Beginners, Masters | 12 | 3.25 | 4.75 | 5 Run, 2 days off |
| 10K Level 1 | Low volume, Masters | 12 | 4.5 | 6 | 6 Run, 1 day off |
| 10K Level 2 | Advanced athletes | 12 | 6 | 7.25 | 7 Run |
| 10K Level 3 | Elite athletes | 12 | 7.25 | 9 | 9 Run |
| 5K Level 0 | Beginners, Masters | 9 | 2.75 | 3.5 | 5 Run, 2 days off |
| 5K Level 1 | Low volume, Masters | 9 | 3.75 | 5 | 6 Run, 1 day off |
| 5K Level 2 | Advanced athletes | 9 | 5.5 | 6.75 | 7 Run |
| 5K Level 3 | Elite athletes | 9 | 7.25 | 9 | 9 Run |
| Ultra 50K Level 0 | Beginners, Masters | 18 | 4.75 | 7.25 | 5 Run, 2 days off |
| Ultra 50K Level 1 | Low volume, Masters | 18 | 6 | 8.5 | 6 Run, 1 day off |
| Ultra 50K Level 2 | Advanced athletes | 18 | 7 | 9.5 | 7 Run |
| Ultra 50K Level 3 | Elite athletes | 18 | 9 | 11.5 | 9 Run |
| Ultra 50 mile/100 K Level 0 | Beginners, Masters | 19 | 5.25 | 8 | 5 Run, 2 days off |
| Ultra 50 mile/100 K Level 1 | Low volume, Masters | 19 | 6.25 | 9 | 6 Run, 1 day off |
| Ultra 50 mile/100 K Level 2 | Advanced athletes | 19 | 7.25 | 11 | 7 Run |
| Ultra 50 mile/100 K Level 3 | Elite athletes | 19 | 9.5 | 13 | 8 Run |
| Ultra 100 mile Level 0 | Beginners, Masters | 22 | 5.5 | 9 | 5 Run, 2 days off |
| Ultra 100 mile Level 1 | Low volume, Masters | 22 | 6.25 | 10 | 6 Run, 1 day off |
| Ultra 100 mile Level 2 | Advanced athletes | 22 | 7.5 | 11.5 | 7 Run |
| Ultra 100 mile Level 3 | Elite athletes | 22 | 9.75 | 13.5 | 9 Run |
| Run Maintenance Level 0 | Beginners, Masters | 12 | 2.75 | 3.5 | 4 Run, 3 days off |
| Run Maintenance Level 1 | Low volume, Masters | 12 | 3.25 | 4.25 | 5 Run, 2 days off |
| Run Maintenance Level 2 | Advanced athletes | 12 | 4.25 | 5 | 6 Run, 1 day off |
| Run Maintenance Level 3 | Elite athletes | 12 | 5.25 | 7 | 7 Run |
| Stride Academy Level 0 | Beginners, Masters | 6 | 4 | 4.5 | 4 Run, 2 Strength, 1 day off |
| Stride Academy Level 1 | Low volume, Masters | 6 | 4.75 | 5.5 | 5 Run, 2 Strength |
| Stride Academy Level 2 | Advanced athletes | 6 | 6 | 7 | 6 Run, 2 Strength |
| Stride Academy Level 3 | Elite athletes | 6 | 7 | 8.5 | 7 Run, 2 Strength |
| High School Cross Country Level 0 | Beginners, Inter-sport | 12 | 3.5 | 4 | 5 Run, 2 days off |
| High School Cross Country Level 1 | Jr. Varsity | 12 | 4.25 | 5 | 6 Run, 1 day off |
| High School Cross Country Level 2 | Intermediate, Varsity | 12 | 5 | 6.5 | 6 Run, 1 day off |
| High School Cross Country Level 3 | Advanced, Varsity, Collegiate | 12 | 5.75 | 7 | 7 Run |
| OCR Level 0 | Beginners, Masters | 9 | 3 | 3.75 | 3 Run, 2 Strength, 2 days off |
| OCR Level 1 | Low volume, Masters | 9 | 4 | 5 | 4 Run, 2 Strength, 1 day off |
| OCR Level 2 | Advanced athletes | 9 | 5.5 | 6.75 | 4 Run, 3 Strength |
| OCR Level 3 | Elite athletes | 9 | 7 | 8.25 | 6 Run, 3 Strength |
| Run Racing Weight Level 0 | Beginners, Masters | 6 | 4.5 | 5 | 4 Run, 2 Strength, 1 day off |
| Run Racing Weight Level 1 | Low volume, Masters | 6 | 5.25 | 6 | 5 Run, 2 Strength |
| Run Racing Weight Level 2 | Advanced athletes | 6 | 7.5 | 8 | 5 Run, 3 Strength, 1, day off |
| Run Racing Weight Level 3 | Elite athletes | 6 | 9 | 10 | 7 Run, 3 Strength |
| Run Faster Level 0 | Beginners, Masters | 7 | 2.5 | 3 | 4 Run, 3 days off |
| Run Faster Level 1 | Low volume, Masters | 7 | 3.25 | 4 | 5 Run, 2 days off |
| Run Faster Level 2 | Advanced athletes | 7 | 5 | 6 | 6 Run, 1 day off |
| Run Faster Level 3 | Elite athletes | 7 | 6.5 | 7 | 7 Run |
| Build Run Endurance Level 0 | Beginners, Masters | 11 | 4.25 | 6.5 | 5 Run, 2 days off |
| Build Run Endurance Level 1 | Low volume, Masters | 11 | 6 | 7.5 | 6 Run, 1 day off |
| Build Run Endurance Level 2 | Advanced athletes | 11 | 7 | 9 | 7 Run |
| Build Run Endurance Level 3 | Elite athletes | 11 | 9 | 11.5 | 9 Run |
| Starting Out/Starting Over Level 0 | Beginners, Masters | 6 | 2 | 2.5 | 3 Run/Walk, 4 days off |
| Starting Out/Starting Over Level 1 | Low volume, Masters | 6 | 2.5 | 3 | 3 Run/Walk, 1 Strength, 4 days off |
| Starting Out/Starting Over Level 2 | Advanced athletes | 6 | 3.5 | 4 | 3 Run/Walk, 2 Strength, 2 days off |
| Starting Out/Starting Over Level 3 | Elite athletes | 6 | 5 | 5.5 | 3 Run/Walk, 3 Strength, 1 day off |
Marathon/Half Marathon
| Distance and Level | Best For | Weeks | Average Hours per Week | Peak Hours per week | Typical Week |
|---|---|---|---|---|---|
| Marathon Level 0 | Beginners, Masters | 18 | 4.5 | 6.75 | 5 Run, 2 days off |
| Marathon Level 1 | Low volume, Masters | 18 | 5.5 | 7.75 | 6 Run, 1 day off |
| Marathon Level 2 | Advanced athletes | 18 | 7 | 9 | 7 Run |
| Marathon Level 3 | Elite athletes | 18 | 9 | 11.25 | 9 Run |
| Half Marathon Level 0 | Beginners, Masters | 15 | 3.75 | 5.75 | 5 Run, 2 days off |
| Half Marathon Level 1 | Low volume, Masters | 15 | 4.75 | 6.25 | 6 Run, 1 day off |
| Half Marathon Level 2 | Advanced athletes | 15 | 6.25 | 7.75 | 7 Run |
| Half Marathon Level 3 | Elite athletes | 15 | 8 | 10 | 9 Run |
10K/5K
| Distance and Level | Best For | Weeks | Average Hours per Week | Peak Hours per week | Typical Week |
|---|---|---|---|---|---|
| 10K Level 0 | Beginners, Masters | 12 | 3.25 | 4.75 | 5 Run, 2 days off |
| 10K Level 1 | Low volume, Masters | 12 | 4.5 | 6 | 6 Run, 1 day off |
| 10K Level 2 | Advanced athletes | 12 | 6 | 7.25 | 7 Run |
| 10K Level 3 | Elite athletes | 12 | 7.25 | 9 | 9 Run |
| 5K Level 0 | Beginners, Masters | 9 | 2.75 | 3.5 | 5 Run, 2 days off |
| 5K Level 1 | Low volume, Masters | 9 | 3.75 | 5 | 6 Run, 1 day off |
| 5K Level 2 | Advanced athletes | 9 | 5.5 | 6.75 | 7 Run |
| 5K Level 3 | Elite athletes | 9 | 7.25 | 9 | 9 Run |
Ultra Marathon
| Distance and Level | Best For | Weeks | Average Hours per Week | Peak Hours per week | Typical Week |
|---|---|---|---|---|---|
| Ultra 50K Level 0 | Beginners, Masters | 18 | 4.75 | 7.25 | 5 Run, 2 days off |
| Ultra 50K Level 1 | Low volume, Masters | 18 | 6 | 8.5 | 6 Run, 1 day off |
| Ultra 50K Level 2 | Advanced athletes | 18 | 7 | 9.5 | 7 Run |
| Ultra 50K Level 3 | Elite athletes | 18 | 9 | 11.5 | 9 Run |
| Ultra 50 mile/100 K Level 0 | Beginners, Masters | 19 | 5.25 | 8 | 5 Run, 2 days off |
| Ultra 50 mile/100 K Level 1 | Low volume, Masters | 19 | 6.25 | 9 | 6 Run, 1 day off |
| Ultra 50 mile/100 K Level 2 | Advanced athletes | 19 | 7.25 | 11 | 7 Run |
| Ultra 50 mile/100 K Level 3 | Elite athletes | 19 | 9.5 | 13 | 8 Run |
| Ultra 100 mile Level 0 | Beginners, Masters | 22 | 5.5 | 9 | 5 Run, 2 days off |
| Ultra 100 mile Level 1 | Low volume, Masters | 22 | 6.25 | 10 | 6 Run, 1 day off |
| Ultra 100 mile Level 2 | Advanced athletes | 22 | 7.5 | 11.5 | 7 Run |
| Ultra 100 mile Level 3 | Elite athletes | 22 | 9.75 | 13.5 | 9 Run |
Maintenance
| Distance and Level | Best For | Weeks | Average Hours per Week | Peak Hours per week | Typical Week |
|---|---|---|---|---|---|
| Run Maintenance Level 0 | Beginners, Masters | 12 | 2.75 | 3.5 | 4 Run, 3 days off |
| Run Maintenance Level 1 | Low volume, Masters | 12 | 3.25 | 4.25 | 5 Run, 2 days off |
| Run Maintenance Level 2 | Advanced athletes | 12 | 4.25 | 5 | 6 Run, 1 day off |
| Run Maintenance Level 3 | Elite athletes | 12 | 5.25 | 7 | 7 Run |
Cross Country
| Distance and Level | Best For | Weeks | Average Hours per Week | Peak Hours per week | Typical Week |
|---|---|---|---|---|---|
| High School Cross Country Level 0 | Beginners, Inter-sport | 12 | 3.5 | 4 | 5 Run, 2 days off |
| High School Cross Country Level 1 | Jr. Varsity | 12 | 4.25 | 5 | 6 Run, 1 day off |
| High School Cross Country Level 2 | Intermediate, Varsity | 12 | 5 | 6.5 | 6 Run, 1 day off |
| High School Cross Country Level 3 | Advanced, Varsity, Collegiate | 12 | 5.75 | 7 | 7 Run |
Stride Academy
| Distance and Level | Best For | Weeks | Average Hours per Week | Peak Hours per week | Typical Week |
|---|---|---|---|---|---|
| Stride Academy Level 0 | Beginners, Masters | 6 | 4 | 4.5 | 4 Run, 2 Strength, 1 day off |
| Stride Academy Level 1 | Low volume, Masters | 6 | 4.75 | 5.5 | 5 Run, 2 Strength |
| Stride Academy Level 2 | Advanced athletes | 6 | 6 | 7 | 6 Run, 2 Strength |
| Stride Academy Level 3 | Elite athletes | 6 | 7 | 8.5 | 7 Run, 2 Strength |
Obstacle Course
| Distance and Level | Best For | Weeks | Average Hours per Week | Peak Hours per week | Typical Week |
|---|---|---|---|---|---|
| OCR Level 0 | Beginners, Masters | 9 | 3 | 3.75 | 3 Run, 2 Strength, 2 days off |
| OCR Level 1 | Low volume, Masters | 9 | 4 | 5 | 4 Run, 2 Strength, 1 day off |
| OCR Level 2 | Advanced athletes | 9 | 5.5 | 6.75 | 4 Run, 3 Strength |
| OCR Level 3 | Elite athletes | 9 | 7 | 8.25 | 6 Run, 3 Strength |
Starting Out/Over
| Distance and Level | Best For | Weeks | Average Hours per Week | Peak Hours per week | Typical Week |
|---|---|---|---|---|---|
| Starting Out/Starting Over Level 0 | Beginners, Masters | 6 | 2 | 2.5 | 3 Run/Walk, 4 days off |
| Starting Out/Starting Over Level 1 | Low volume, Masters | 6 | 2.5 | 3 | 3 Run/Walk, 1 Strength, 4 days off |
| Starting Out/Starting Over Level 2 | Advanced athletes | 6 | 3.5 | 4 | 3 Run/Walk, 2 Strength, 2 days off |
| Starting Out/Starting Over Level 3 | Elite athletes | 6 | 5 | 5.5 | 3 Run/Walk, 3 Strength, 1 day off |
Run Faster
| Distance and Level | Best For | Weeks | Average Hours per Week | Peak Hours per week | Typical Week |
|---|---|---|---|---|---|
| Run Faster Level 0 | Beginners, Masters | 7 | 2.5 | 3 | 4 Run, 3 days off |
| Run Faster Level 1 | Low volume, Masters | 7 | 3.25 | 4 | 5 Run, 2 days off |
| Run Faster Level 2 | Advanced athletes | 7 | 5 | 6 | 6 Run, 1 day off |
| Run Faster Level 3 | Elite athletes | 7 | 6.5 | 7 | 7 Run |
Run Endurance
| Distance and Level | Best For | Weeks | Average Hours per Week | Peak Hours per week | Typical Week |
|---|---|---|---|---|---|
| Build Run Endurance Level 0 | Beginners, Masters | 11 | 4.25 | 6.5 | 5 Run, 2 days off |
| Build Run Endurance Level 1 | Low volume, Masters | 11 | 6 | 7.5 | 6 Run, 1 day off |
| Build Run Endurance Level 2 | Advanced athletes | 11 | 7 | 9 | 7 Run |
| Build Run Endurance Level 3 | Elite athletes | 11 | 9 | 11.5 | 9 Run |
Racing Weight
| Distance and Level | Best For | Weeks | Average Hours per Week | Peak Hours per week | Typical Week |
|---|---|---|---|---|---|
| Racing Weight Level 0 | Beginners, Masters | 6 | 4.5 | 5 | 4 Run, 2 Strength, 1 day off |
| Racing Weight Level 1 | Low volume, Masters | 6 | 5.25 | 6 | 5 Run, 2 Strength |
| Racing Weight Level 2 | Advanced athletes | 6 | 7.5 | 8 | 5 Run, 3 Strength, 1, day off |
| Racing Weight Level 3 | Elite athletes | 6 | 9 | 10 | 7 Run, 3 Strength |
