Run Level Comparison

Run Level Comparison

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.

Distance and Level Best For Weeks Average Hours per Week Peak Hours per week Typical Week
MarathonLevel 0 Beginners, Masters 18 4.5 6.75 5 Run, 2 days off
MarathonLevel 1 Low volume, Masters 18 5.5 7.75 6 Run, 1 day off
MarathonLevel 2 Advanced athletes 18 7 9 7 Run
MarathonLevel 3 Elite athletes 18 9 11.25 9 Run
HalfMarathon Level 0 Beginners, Masters 15 3.75 5.75 5 Run, 2 days off
HalfMarathon Level 1 Low volume, Masters 15 4.75 6.25 6 Run, 1 day off
HalfMarathon Level 2 Advanced athletes 15 6.25 7.75 7 Run
HalfMarathon Level 3 Elite athletes 15 8 10 9 Run
10KLevel 0 Beginners, Masters 12 3.25 4.75 5 Run, 2 days off
10KLevel 1 Low volume, Masters 12 4.5 6 6 Run, 1 day off
10KLevel 2 Advanced athletes 12 6 7.25 7 Run
10KLevel 3 Elite athletes 12 7.25 9 9 Run
5KLevel 0 Beginners, Masters 9 2.75 3.5 5 Run, 2 days off
5KLevel 1 Low volume, Masters 9 3.75 5 6 Run, 1 day off
5KLevel 2 Advanced athletes 9 5.5 6.75 7 Run
5KLevel 3 Elite athletes 9 7.25 9 9 Run
Ultra50K Level 0 Beginners, Masters 18 4.75 7.25 5 Run, 2 days off
Ultra50K Level 1 Low volume, Masters 18 6 8.5 6 Run, 1 day off
Ultra50K Level 2 Advanced athletes 18 7 9.5 7 Run
Ultra50K Level 3 Elite athletes 18 9 11.5 9 Run
Ultra50 mile/100 K Level 0 Beginners, Masters 19 5.25 8 5 Run, 2 days off
Ultra50 mile/100 K Level 1 Low volume, Masters 19 6.25 9 6 Run, 1 day off
Ultra50 mile/100 K Level 2 Advanced athletes 19 7.25 11 7 Run
Ultra50 mile/100 K Level 3 Elite athletes 19 9.5 13 8 Run
Ultra100 mile Level 0 Beginners, Masters 22 5.5 9 5 Run, 2 days off
Ultra100 mile Level 1 Low volume, Masters 22 6.25 10 6 Run, 1 day off
Ultra100 mile Level 2 Advanced athletes 22 7.5 11.5 7 Run
Ultra100 mile Level 3 Elite athletes 22 9.75 13.5 9 Run
RunMaintenance Level 0 Beginners, Masters 12 2.75 3.5 4 Run, 3 days off
RunMaintenance Level 1 Low volume, Masters 12 3.25 4.25 5 Run, 2 days off
RunMaintenance Level 2 Advanced athletes 12 4.25 5 6 Run, 1 day off
RunMaintenance Level 3 Elite athletes 12 5.25 7 7 Run
StrideAcademy Level 0 Beginners, Masters 6 4 4.5 4 Run, 2 Strength, 1 day off
StrideAcademy Level 1 Low volume, Masters 6 4.75 5.5 5 Run, 2 Strength
StrideAcademy Level 2 Advanced athletes 6 6 7 6 Run, 2 Strength
StrideAcademy Level 3 Elite athletes 6 7 8.5 7 Run, 2 Strength
HighSchool Cross Country Level 0 Beginners, Inter-sport 12 3.5 4 5 Run, 2 days off
HighSchool Cross Country Level 1 Jr. Varsity 12 4.25 5 6 Run, 1 day off
HighSchool Cross Country Level 2 Intermediate, Varsity 12 5 6.5 6 Run, 1 day off
HighSchool Cross Country Level 3 Advanced, Varsity, Collegiate 12 5.75 7 7 Run
OCR Level0 Beginners, Masters 9 3 3.75 3 Run, 2 Strength, 2 days off
OCR Level1 Low volume, Masters 9 4 5 4 Run, 2 Strength, 1 day off
OCR Level2 Advanced athletes 9 5.5 6.75 4 Run, 3 Strength
OCR Level3 Elite athletes 9 7 8.25 6 Run, 3 Strength
RunRacing Weight Level 0 Beginners, Masters 6 4.5 5 4 Run, 2 Strength, 1 day off
RunRacing Weight Level 1 Low volume, Masters 6 5.25 6 5 Run, 2 Strength
RunRacing Weight Level 2 Advanced athletes 6 7.5 8 5 Run, 3 Strength, 1, day off
RunRacing Weight Level 3 Elite athletes 6 9 10 7 Run, 3 Strength
RunFaster Level 0 Beginners, Masters 7 2.5 3 4 Run, 3 days off
RunFaster Level 1 Low volume, Masters 7 3.25 4 5 Run, 2 days off
RunFaster Level 2 Advanced athletes 7 5 6 6 Run, 1 day off
RunFaster Level 3 Elite athletes 7 6.5 7 7 Run
BuildRun Endurance Level 0 Beginners, Masters 11 4.25 6.5 5 Run, 2 days off
BuildRun Endurance Level 1 Low volume, Masters 11 6 7.5 6 Run, 1 day off
BuildRun Endurance Level 2 Advanced athletes 11 7 9 7 Run
BuildRun Endurance Level 3 Elite athletes 11 9 11.5 9 Run
StartingOut/Starting Over Level 0 Beginners, Masters 6 2 2.5 3 Run/Walk, 4 days off
StartingOut/Starting Over Level 1 Low volume, Masters 6 2.5 3 3 Run/Walk, 1 Strength, 4 days off
StartingOut/Starting Over Level 2 Advanced athletes 6 3.5 4 3 Run/Walk, 2 Strength, 2 days off
StartingOut/Starting Over Level 3 Elite athletes 6 5 5.5 3 Run/Walk, 3 Strength, 1 day off
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
>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
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
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
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
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
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
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
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
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
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