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80/20 Running: 2025 Edition Racing Weight Level 3

Browse More Plans

80/20 Running: 2025 Edition Racing Weight Level 3

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

80/20 Endurance – Over 150,000 Plans Sold

All plans by this Coach

Length

6 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description


Enhance your endurance fitness and achieve a healthy body composition with this 6-week Level 3 Racing Weight Run Plan. This plan utilizes a combination of high-intensity interval training, strength training and diet quality tracking. Based on the 80/20 intensity balance and training and nutrition guidelines detailed in Matt Fitzgerald's books 80/20 Running and Racing Weight this plan will help you optimize your body composition and improve your overall fitness.

TARGET ATHLETE

This level is intended for athletes who are comfortably able to run seven times per week for up to 90 minutes. It is best to have a solid foundation in strength training as well before you start.

INTENSITY TYPE : HEART RATE

This plan presents each workout intensity target by Heart Rate, but Pace and Power 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.

BASED ON THE OPTIMAL 80/20 INTENSITY

The difference with an 80/20 Endurance plan is balance. Our plans are based on the 80 percent easy/20 percent hard formula practiced by elite athletes and proven to work better for athletes of all abilities, as presented in our best-selling 80/20 training books.

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.

Learn More

Training Plan Sample Week

Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

RRe12 (Recovery Run)

Run00:30:0020 TSSStructured Workout
30:00 in Zone 1
Details
Tuesday

RHR32 (Hill Repetitions Run)

Run00:54:0049 TSSStructured Workout
5:00 in Zone 1
10:00 in Zone 2
12 x 0:30 uphill in Zone 5/1:30 in Zone 1
15:00 in Zone 1
Details

Strength Workout 1

Strength00:45:00
Required equipment: Kettlebell, medicine ball, Swiss ball, pull-up bar

5 SETS

Goblet Squat – 10 @ 60%
Kettlebell Swing – 20s @ 60%

60s Rest

3 SETS

Medicine Ball Lunge Twist – 5/side @ 65%
Standing Hip Flexor Drive – 8/side @ 65%
Hollow Body Hold – 20s

30s rest

3 SETS

Rolling Plank – 4 x 10s hold each side, 4s hold in front plank
Swiss Ball Hamstring Curl – 3 reps sub max
Dead Bug – 5/side

Rest 60s

3 SETS
Single-Leg Glute Bridge – 8 @ 65%
Pull-Up – 4 reps sub max

Rest 10s
Details
Wednesday

RF29 (Foundation Run)

Run01:00:0058 TSSStructured Workout
5:00 in Zone 1
55:00 in Zone 2
Details
Thursday

RF29 (Foundation Run)

Run01:00:0058 TSSStructured Workout
5:00 in Zone 1
55:00 in Zone 2
Details

Strength Workout 2

Strength00:45:00
Required equipment: Barbell, kettlebell, squat rack, Swiss ball, aerobics step

5 SETS

Deadlift – 8 @ 65%
Kettlebell Swing – 20s @ 60%

30s rest

4 SETS

Inverted Row – 4 reps sub max
Walking Halo – 5/side
Plank Pass Through – 5 passes @ 65%

20s rest

3 SETS

Swiss Ball Hamstring Curl – 10
Stir the Pot – 20s
Toe Walk – 20s @ 65%
Step-Up – 8/side @ 65%

30s rest

3 SETS

Alternating Single-Leg Raise – 4/side
Front Plank – 15s sub max
Pallof Press – 4/side 8s holds

40s rest
Details
Friday

RFR17 (Fartlek Run)

Run00:54:0055 TSSStructured Workout
5:00 in Zone 1
10:00 in Zone 2
8 x 1:00 in Zone 4/2:00 in Zone 2
15:00 in Zone 1
Details
Saturday

Strength Workout 3

Strength00:45:00
Required equipment: Cable weight stack, aerobics step, medicine ball, dumbbell

4 SETS

Burpee – 30s
Mountain Climber – 30s
Torsional Buttress – 5 x 3s each side alternating

60s rest

4 SETS

Chops – 10 @ 70%
Lifts – 10 @ 70%
Bird Dog Row – 8/side @ 65%

No rest

3 SETS

Side Plank – 30s/side
Front Plank – 60s
Squat Pallof – 5 x 8s each side @ 60%

No Rest

3 SETS

Step-Up with Overhead Medicine Ball Press – 5/side
Turkish Get-Up – 3/side @ 60%

30s rest
Details

RF29 (Foundation Run)

Run01:00:0058 TSSStructured Workout
5:00 in Zone 1
55:00 in Zone 2
Details
Sunday

RD2 (Depletion Run)

Run01:40:0098 TSSStructured Workout
5:00 in Zone 1
1:35:00 in Zone 2
Details

Saturday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x7
06:40:00 02:00:00
Strength x3
02:15:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Run Run
06:40:00 02:00:00
Strength Strength
02:15:00 00:45:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

80/20 Endurance

80/20 Endurance

80/20 Endurance is the creation of Matt Fitzgerald and David Warden. Based on the breakthrough books 80/20 Running and 80/20 Triathlon, runners, triathletes, and other endurance athletes improve the most when they consistently do 80 percent of their training at low intensity and the other 20 percent high intensity. The typical endurance athlete spends only 50-70 percent their total training time at low intensity. The solution? An 80/20 training plan that ensures the optimal intensity balance.

View all Training Plans by this Coach
  • 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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