80/20 OCR
OCR 3 to 8 Miles Training Plan
9 weeks of structured training on the 80/20 intensity balance — most of your training genuinely easy, so the hard sessions land on legs that can use them. 4 levels (Level 0 to Level 3), delivered through TrainingPeaks. Train by heart rate, pace, or power.
- Weekly average
- 5:25
- Workouts / week
- 5–7
9 weeks · 2026 edition
Checkout and delivery happen on TrainingPeaks, our plan-delivery partner — opens in a new tab.
Do the math
One plan, or all of them
This plan costs $39.95 one-time on TrainingPeaks, and it trains you for one race. Team 80/20 Gold is $16.58/month when paid annually for every plan we make — plus TrainingPeaks Premium and Mind of Matt coaching. Race more than once a year and the membership isn’t a splurge; it’s the cheaper way to train.
Questions
Plan FAQ
How long is the OCR 3 to 8 Miles plan?
The OCR 3 to 8 Miles plan is 9 weeks long. It comes in 4 levels, Level 0 through Level 3, so choose the volume tier you can sustain. Pricing starts at $39.95 on TrainingPeaks, or it's included with Team 80/20.
What does an OCR training plan cover?
Obstacle course racing is a running race with strength demands attached, and the plans train it that way: an 80/20 running structure as the engine, plus the grip, carry, and climb-oriented strength work obstacles demand. Distance-appropriate versions cover 3-to-8-mile events and long-course races.
Which level should I choose?
Levels 0 to 3 are volume tiers, from first-race preparation to competitive racing. Pick the one matching the weekly training time you can sustain — obstacle proficiency is built into the plan, so the level choice is about your running volume.
How is the plan delivered?
Through TrainingPeaks. After purchase you apply the plan to your TrainingPeaks calendar, and every workout appears with its structure and intensity targets. Workouts sync to most watches and head units, and your completed sessions are scored against the plan automatically.
Is this plan included in a Team 80/20 membership?
Yes. Team 80/20 is $16.58/month when paid annually and includes every 80/20 training plan, TrainingPeaks Premium, and Mind of Matt coaching. If you expect to use more than one plan, the membership costs less than buying plans individually.
Keep looking
Related plans
OCR Long Course
12 options · 80/20 OCR
from $54.95
Race Day Mindset Plan
1 option · 80/20 Endurance
from $4.95
Browse all plans on the training-plan catalog or the obstacle course racing hub.