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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 LevelBest ForWeeksAverage Hours per WeekPeak Hours per weekTypical Week
Marathon Level 0Beginners, Masters184.56.755 Run, 2 days off
Marathon Level 1Low volume, Masters185.57.756 Run, 1 day off
Marathon Level 2Advanced athletes18797 Run
Marathon Level 3Elite athletes18911.259 Run
Half Marathon Level 0Beginners, Masters153.755.755 Run, 2 days off
Half Marathon Level 1Low volume, Masters154.756.256 Run, 1 day off
Half Marathon Level 2Advanced athletes156.257.757 Run
Half Marathon Level 3Elite athletes158109 Run
10K Level 0Beginners, Masters123.254.755 Run, 2 days off
10K Level 1Low volume, Masters124.566 Run, 1 day off
10K Level 2Advanced athletes1267.257 Run
10K Level 3Elite athletes127.2599 Run
5K Level 0Beginners, Masters92.753.55 Run, 2 days off
5K Level 1Low volume, Masters93.7556 Run, 1 day off
5K Level 2Advanced athletes95.56.757 Run
5K Level 3Elite athletes97.2599 Run
Ultra 50K Level 0Beginners, Masters184.757.255 Run, 2 days off
Ultra 50K Level 1Low volume, Masters1868.56 Run, 1 day off
Ultra 50K Level 2Advanced athletes1879.57 Run
Ultra 50K Level 3Elite athletes18911.59 Run
Ultra 50 mile/100 K Level 0Beginners, Masters195.2585 Run, 2 days off
Ultra 50 mile/100 K Level 1Low volume, Masters196.2596 Run, 1 day off
Ultra 50 mile/100 K Level 2Advanced athletes197.25117 Run
Ultra 50 mile/100 K Level 3Elite athletes199.5138 Run
Ultra 100 mile Level 0Beginners, Masters225.595 Run, 2 days off
Ultra 100 mile Level 1Low volume, Masters226.25106 Run, 1 day off
Ultra 100 mile Level 2Advanced athletes227.511.57 Run
Ultra 100 mile Level 3Elite athletes229.7513.59 Run
Run Maintenance Level 0Beginners, Masters122.753.54 Run, 3 days off
Run Maintenance Level 1Low volume, Masters123.254.255 Run, 2 days off
Run Maintenance Level 2Advanced athletes124.2556 Run, 1 day off
Run Maintenance Level 3Elite athletes125.2577 Run
Stride Academy Level 0Beginners, Masters644.54 Run, 2 Strength, 1 day off
Stride Academy Level 1Low volume, Masters64.755.55 Run, 2 Strength
Stride Academy Level 2Advanced athletes6676 Run, 2 Strength
Stride Academy Level 3Elite athletes678.57 Run, 2 Strength
High School Cross Country Level 0Beginners, Inter-sport123.545 Run, 2 days off
High School Cross Country Level 1Jr. Varsity124.2556 Run, 1 day off
High School Cross Country Level 2Intermediate, Varsity1256.56 Run, 1 day off
High School Cross Country Level 3Advanced, Varsity, Collegiate125.7577 Run
OCR Level 0Beginners, Masters933.753 Run, 2 Strength, 2 days off
OCR Level 1Low volume, Masters9454 Run, 2 Strength, 1 day off
OCR Level 2Advanced athletes95.56.754 Run, 3 Strength
OCR Level 3Elite athletes978.256 Run, 3 Strength
Run Racing Weight Level 0Beginners, Masters64.554 Run, 2 Strength, 1 day off
Run Racing Weight Level 1Low volume, Masters65.2565 Run, 2 Strength
Run Racing Weight Level 2Advanced athletes67.585 Run, 3 Strength, 1, day off
Run Racing Weight Level 3Elite athletes69107 Run, 3 Strength
Run Faster Level 0Beginners, Masters72.534 Run, 3 days off
Run Faster Level 1Low volume, Masters73.2545 Run, 2 days off
Run Faster Level 2Advanced athletes7566 Run, 1 day off
Run Faster Level 3Elite athletes76.577 Run
Build Run Endurance Level 0Beginners, Masters114.256.55 Run, 2 days off
Build Run Endurance Level 1Low volume, Masters1167.56 Run, 1 day off
Build Run Endurance Level 2Advanced athletes11797 Run
Build Run Endurance Level 3Elite athletes11911.59 Run
Starting Out/Starting Over Level 0Beginners, Masters622.53 Run/Walk, 4 days off
Starting Out/Starting Over Level 1Low volume, Masters62.533 Run/Walk, 1 Strength, 4 days off
Starting Out/Starting Over Level 2Advanced athletes63.543 Run/Walk, 2 Strength, 2 days off
Starting Out/Starting Over Level 3Elite athletes655.53 Run/Walk, 3 Strength, 1 day off

Marathon/Half Marathon

Distance and LevelBest ForWeeksAverage Hours per WeekPeak Hours per weekTypical Week
Marathon Level 0Beginners, Masters184.56.755 Run, 2 days off
Marathon Level 1Low volume, Masters185.57.756 Run, 1 day off
Marathon Level 2Advanced athletes18797 Run
Marathon Level 3Elite athletes18911.259 Run
Half Marathon Level 0Beginners, Masters153.755.755 Run, 2 days off
Half Marathon Level 1Low volume, Masters154.756.256 Run, 1 day off
Half Marathon Level 2Advanced athletes156.257.757 Run
Half Marathon Level 3Elite athletes158109 Run

10K/5K

Distance and LevelBest ForWeeksAverage Hours per WeekPeak Hours per weekTypical Week
10K Level 0Beginners, Masters123.254.755 Run, 2 days off
10K Level 1Low volume, Masters124.566 Run, 1 day off
10K Level 2Advanced athletes1267.257 Run
10K Level 3Elite athletes127.2599 Run
5K Level 0Beginners, Masters92.753.55 Run, 2 days off
5K Level 1Low volume, Masters93.7556 Run, 1 day off
5K Level 2Advanced athletes95.56.757 Run
5K Level 3Elite athletes97.2599 Run

Ultra Marathon

Distance and LevelBest ForWeeksAverage Hours per WeekPeak Hours per weekTypical Week
Ultra 50K Level 0Beginners, Masters184.757.255 Run, 2 days off
Ultra 50K Level 1Low volume, Masters1868.56 Run, 1 day off
Ultra 50K Level 2Advanced athletes1879.57 Run
Ultra 50K Level 3Elite athletes18911.59 Run
Ultra 50 mile/100 K Level 0Beginners, Masters195.2585 Run, 2 days off
Ultra 50 mile/100 K Level 1Low volume, Masters196.2596 Run, 1 day off
Ultra 50 mile/100 K Level 2Advanced athletes197.25117 Run
Ultra 50 mile/100 K Level 3Elite athletes199.5138 Run
Ultra 100 mile Level 0Beginners, Masters225.595 Run, 2 days off
Ultra 100 mile Level 1Low volume, Masters226.25106 Run, 1 day off
Ultra 100 mile Level 2Advanced athletes227.511.57 Run
Ultra 100 mile Level 3Elite athletes229.7513.59 Run

Maintenance

Distance and LevelBest ForWeeksAverage Hours per WeekPeak Hours per weekTypical Week
Run Maintenance Level 0Beginners, Masters122.753.54 Run, 3 days off
Run Maintenance Level 1Low volume, Masters123.254.255 Run, 2 days off
Run Maintenance Level 2Advanced athletes124.2556 Run, 1 day off
Run Maintenance Level 3Elite athletes125.2577 Run

Cross Country

Distance and LevelBest ForWeeksAverage Hours per WeekPeak Hours per weekTypical Week
High School Cross Country Level 0Beginners, Inter-sport123.545 Run, 2 days off
High School Cross Country Level 1Jr. Varsity124.2556 Run, 1 day off
High School Cross Country Level 2Intermediate, Varsity1256.56 Run, 1 day off
High School Cross Country Level 3Advanced, Varsity, Collegiate125.7577 Run

Stride Academy

Distance and LevelBest ForWeeksAverage Hours per WeekPeak Hours per weekTypical Week
Stride Academy Level 0Beginners, Masters644.54 Run, 2 Strength, 1 day off
Stride Academy Level 1Low volume, Masters64.755.55 Run, 2 Strength
Stride Academy Level 2Advanced athletes6676 Run, 2 Strength
Stride Academy Level 3Elite athletes678.57 Run, 2 Strength

Obstacle Course

Distance and LevelBest ForWeeksAverage Hours per WeekPeak Hours per weekTypical Week
OCR Level 0Beginners, Masters933.753 Run, 2 Strength, 2 days off
OCR Level 1Low volume, Masters9454 Run, 2 Strength, 1 day off
OCR Level 2Advanced athletes95.56.754 Run, 3 Strength
OCR Level 3Elite athletes978.256 Run, 3 Strength

Starting Out/Over

Distance and LevelBest ForWeeksAverage Hours per WeekPeak Hours per weekTypical Week
Starting Out/Starting Over Level 0Beginners, Masters622.53 Run/Walk, 4 days off
Starting Out/Starting Over Level 1Low volume, Masters62.533 Run/Walk, 1 Strength, 4 days off
Starting Out/Starting Over Level 2Advanced athletes63.543 Run/Walk, 2 Strength, 2 days off
Starting Out/Starting Over Level 3Elite athletes655.53 Run/Walk, 3 Strength, 1 day off

Run Faster

Distance and LevelBest ForWeeksAverage Hours per WeekPeak Hours per weekTypical Week
Run Faster Level 0Beginners, Masters72.534 Run, 3 days off
Run Faster Level 1Low volume, Masters73.2545 Run, 2 days off
Run Faster Level 2Advanced athletes7566 Run, 1 day off
Run Faster Level 3Elite athletes76.577 Run

Run Endurance

Distance and LevelBest ForWeeksAverage Hours per WeekPeak Hours per weekTypical Week
Build Run Endurance Level 0Beginners, Masters114.256.55 Run, 2 days off
Build Run Endurance Level 1Low volume, Masters1167.56 Run, 1 day off
Build Run Endurance Level 2Advanced athletes11797 Run
Build Run Endurance Level 3Elite athletes11911.59 Run

Racing Weight

Distance and LevelBest ForWeeksAverage Hours per WeekPeak Hours per weekTypical Week
Racing Weight Level 0Beginners, Masters64.554 Run, 2 Strength, 1 day off
Racing Weight Level 1Low volume, Masters65.2565 Run, 2 Strength
Racing Weight Level 2Advanced athletes67.585 Run, 3 Strength, 1, day off
Racing Weight Level 3Elite athletes69107 Run, 3 Strength