80/20 OCR: 2025 Edition 3 to 8 Miles Level 0 (Power based, 3-4 Hours per Week)
80/20 OCR: 2025 Edition 3 to 8 Miles Level 0 (Power based, 3-4 Hours per Week)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
9 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Meticulously crafted from the principles laid out in Matt Fitzgerald's bestselling book 80/20 Running, this OCR 3 to 8-Mile Level 0 training plan will provide you with the same workout structure used by the most successful OCR athletes in the world. It has been specifically formulated to ensure the athlete adheres to the 80/20 principle.
TARGET ATHLETE
This nine-week training plan will get you ready to rock your next Obstacle Course Race or other short to medium-course obstacle race of 3 to 8 miles. Designed for beginner-level athletes, the plan features three runs and two strength workouts per week. The training load increases gradually from week to week except in recovery weeks, which fall every third week. You should be able to run nonstop for at least 20 minutes and have a few weeks or more of consistent strength training under your belt before you begin.
INTENSITY TYPE : POWER
This plan presents run workouts intensity target by Power, but Heart Rate and Pace versions of this plan are also available. All workouts are structured and can be exported to a supported device, which will automatically guide you through the session with duration, lap, and intensity prompts. See our Structured Workout page for more information.
VIDEO DEMONSTRATIONS
All Strength Sessions in this OCR Plan include instructions and videos demonstrating how to complete the prescribed exercises correctly.
PLAN BENEFITS
25% OFF or 30 DAYS FREE TRAININGPEAKS™ PREMIUM
This plan includes 25% off or 30 free days of TrainingPeaks™ Premium. This offer is limited to one time per athlete and is not applicable to coach paid accounts.
LIFETIME PLAN
Every 80/20 Endurance plan purchased becomes a permanent part of your TrainingPeaks plan library. You can start, stop, and reuse the plan as often as you like, beginning or ending at any point in the plan.
LEVEL GUARANTEE
Not sure which level is right for you? Review our Level Comparison Charts to find the best fit. There’s zero risk: Our Level Guarantee allows you to switch to a different level or intensity type within the same distance if you discover that the plan you’ve selected is too hard or too easy.
PLAN SUPPORT
Robust support and documentation for your plan can be found at the 80/20 Resources page. You will also have access to coach support via our dedicated athlete Helpdesk and our popular Forums.
WHAT 80/20 ATHLETES SAY ABOUT OUR TRAINING PLANS
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How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
01:42:00 | 00:55:00 |
|
Day Off
x2
|
—— | —— |
|
strength
x2
|
01:29:00 | 00:50:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:42:00 | 00:55:00 | |
|
|
—— | —— | |
|
|
01:29:00 | 00:50:00 |
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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