BK Tant 007549

80/20 RUNNING
RUN STRONGER AND RACE FASTER BY

TRAINING SLOWER
BY MATT FITZGERALD
Table 1.1 3 Sample “Week of Slow” Schedules
Level 1 Level 2 Level 3

Day 1 2 miles 4 miles 5 miles
Day 2 5 miles 6 miles
Day 4 6 miles
Day 7 5 miles 8 miles 10 miles
2
Table 2.1 Bill Rodgers’ Training, April 7–13, 1975
Monday 7 miles @ noon—flat, good pace

12 miles @ 3:30 pm—slow, easy hills
19 total
Tuesday 7+ miles @ noon—okay pace, flat
10+ miles—12 x 1/2 @ 2:28, 2 x 1m @ 4:51, 4:56—3 min
jog between, 2 down
18 total
Wednesday 8 miles @ noon—good pace, flat
12+ miles—good pace, flat
20+ total
Thursday 18 miles @ 4:15 pm—okay pace, some easy hills
Friday 7+ miles @ 1 pm—flat
3 miles @ 6:15 pm
4 x 1m @ 4:49 w/480 yd jog [length of BC track]
3 miles after
18+ total
Saturday 8 miles @ 10:30 am—easy, flat, pit stops?
12 miles @ 5 pm—hard pace, flat
20 total
Sunday 15 miles @ 11:30 am—fairly hilly
Total Miles: 128
Miles at Low Intensity: 104 (81%)
3
Table 2.2 A Typical Week of Training for an
Elite Kenyan Runner
Morning Afternoon
Monday 45 min. recovery run 45 min. recovery run
Tuesday 45 min. easy 20 min. warm-up
3 x 400m (1 min. recovery),
800m (2 min. recovery), 1200
(3 min. recovery), 1600m
Wednesday 45 min. recovery 60 min. recovery
Thursday 60 min. easy 1 hr. 20 min. hill work, running
in sand dunes
Friday 45 min. recovery 60 min. recovery
Saturday 60 min. easy 45 min. medium
Sunday Long run, 2 hrs. 10 min.
Break-up: 20 min. easy, 30
min. medium, 20 min. fast, 20
min. easy, 20 min. fast and
20 min. easy
4
Table 3.1 A Summary of the Salzburg Study
% Train- % Train- % Train- Change Change in Peak

ing at ing at ing at in Time to Speed/Power
Low Moderate High Exhaus-
Intensity Intensity Intensity tion
High-Volume 83 16 1 +8.0% –1.5%
Group
Threshold 46 54 0 +6.2% +1.8%

Group
High-Intensity 43 0 57 +8.8% +4.4%

Group
Polarized 68 6 24 +17.4% +5.1%

Group
5
Figure 6.1 The Borg Scale of Perceived Exertion
Rating Description
6
7 Very, very light
8
9 Very light
10
11 Fairly light
12
13 Somewhat hard
14
15 Hard
16
17 Very hard
18
19 Very, very hard
20
6
FIGuRE 6.2 TEN-POINT ScALE OF PERcEIvED EFFORT
rAting desCriPtion internAL Cues
1 Extremely Easy “I feel like I could run forever at this pace.”
2 Very Easy “I feel like I’m really holding myself back.”
3 Easy “I feel like I’m holding myself back just a little.”
4 Comfortable “This pace feels natural, like I’m neither holding

back nor pushing.”
5 Fairly Comfortable “I feel like I’m pushing myself ever so slightly.”
6 Slightly Hard Less fit runners: “I Fitter runners: “I feel like I

feel like I can keep can keep up this pace for
up this pace for 20 50 to 60 minutes.”
to 30 minutes.”
7 Somewhat Hard Less fit runners: “I Fitter runners: “I feel like

feel like I’m going I’m going to blow up in 15
to blow up in 10 to to 20 minutes.”
15 minutes.”
8 Hard “I feel like I can keep this pace up for a mile or

so, no more.”
9 Very Hard “I feel like I can sustain this pace for a couple
of minutes, maybe three.”
10 Extremely Hard “I feel like I can only hold this pace for 1 min-
ute, tops.”
7
Figure 6.3 Talk Tests
Use either of these talk tests to find the highest running intensity at which you are able
to talk comfortably, which marks your lactate threshold.
The Pledge of Allegiance Counting
I pledge allegiance to the flag of the United One hundred twenty.

States of America and to the republic for which One hundred twenty-one.
it stands, one nation under God, indivisible, with One hundred twenty-two.
liberty and justice for all. One hundred twenty-three.
One hundred twenty-four.
One hundred twenty-five.
Table 6.1 5-Zone Heart Rate Training System
Target Zones for Runner

Percent of Lactate
Zone Zone Name with Lactate Threshold
Threshold Heart Rate
Heart Rate of 160 BPM
1 Low Aerobic 75–80 120–128
2 Moderate Aerobic 81–89 129–142
3 Threshold 96–100 153–160
4 VO2max 102–105 163–168
5 Speed 106+ 169+
8
Table 6.2 Three Metric Guidelines for the Five Intensity Zones
Heart Rate
Perceived
(Percent of Lactate Pace
Effort
Threshold)
Zone 1 75–80 1–2 Pace range corresponding to Zone 1
heart rate range
OR
McMillan Recovery Run Pace
heart rate range
OR
McMillan Easy/Long Run Pace
Zone 3 96–100 5.5–6 Pace range corresponding to Zone 3
heart rate range
OR
McMillan Tempo Run Pace
heart rate range
OR
McMillan Speed Pace for 1200–
1000m Intervals
Zone 5 106+ 9–10 Pace range corresponding to Zone 5
heart rate range
OR
McMillan Speed/Sprint Pace for
600–100m Intervals
9
Table 6.3 Summary of Intensity Monitoring Metrics
Advantage Drawback Best Use
Perceived Effort Best indicator of Becomes decou- Establishing intensity

body’s current limits pled from actual at start of run or run
and state intensity as fatigue segment
accumulates Adjusting intensity
on “flat” days
Heart Rate Effective for holding Not useful in high- Establishing custom
runners back on intensity run seg- intensity targets for
easy days ments workouts
Monitoring and con-
trolling intensity in
low- and moderate-
intensity runs and
run segments
Pace Measures intensity Entices runners to Monitoring and con-

in performance push themselves trolling intensity in
terms in every run moderate- and high-
intensity runs and
run segments
10
RECOVERY RUNS
Name Format Intensity Breakdown
Recovery Run 1 20 minutes in Zone 1 Low intensity: 20 minutes

(20:00)

(25:00)

(30:00)

(35:00)

(40:00)

(45:00)

(50:00)

(55:00)

(60:00)
FOUNDATION RUNS
Foundation Run 1 5 minutes in Zone 1 Low intensity: 20 minutes

(20:00) 10 minutes in Zone 2
5 minutes in Zone 1

5 minutes in Zone 1
(continued)
11

5 minutes in Zone 1

5 minutes in Zone 1

5 minutes in Zone 1

5 minutes in Zone 1

5 minutes in Zone 1

5 minutes in Zone 1

5 minutes in Zone 1
12
LONG RUNS
Long Run 1 1 mile in Zone 1 Low intensity: 42–72 minutes

(6 miles) 4.5 miles in Zone 2 depending on pace
0.5 mile in Zone 1

0.5 mile in Zone 1

0.5 mile in Zone 1
Long Run 4 1 mile in Zone 1 Low intensity: 63–108

(9 miles) 7.5 miles in Zone 2 minutes depending on pace
0.5 mile in Zone 1

0.5 mile in Zone 1

0.5 mile in Zone 1

0.5 mile in Zone 1

0.5 mile in Zone 1

0.5 mile in Zone 1

0.5 mile in Zone 1

0.5 mile in Zone 1

0.5 mile in Zone 1

0.5 mile in Zone 1
(continued)
13

0.5 mile in Zone 1

0.5 mile in Zone 1
FAST FINISH RUNS
Fast Finish Run 1 5 minutes Zone 1 Low intensity: 20 minutes

(25:00) 15 minutes Zone 2 Moderate intensity: 5 minutes
5 minutes Zone 3

(30:00) 20 minutes Zone 2 Moderate intensity: 5 minutes
5 minutes Zone 3

(35:00) 20 minutes Zone 2 Moderate intensity: 10 min-
10 minutes Zone 3 utes

(40:00) 25 minutes Zone 2 Moderate intensity: 10 min-
10 minutes Zone 3 utes
(continued)
14

(42:00) 25 minutes Zone 2 Moderate intensity: 12
12 minutes Zone 3 minutes





TEMPO RUNS
Tempo Run 1 5 minutes Zone 1 Low intensity: 20 minutes

5 minutes Zone 2
5 minutes Zone 1

5 minutes Zone 2
5 minutes Zone 1
(continued)
15

5 minutes Zone 2
5 minutes Zone 1

5 minutes Zone 2
5 minutes Zone 1

5 minutes Zone 2
5 minutes Zone 1

5 minutes Zone 2
5 minutes Zone 1

5 minutes Zone 2
5 minutes Zone 1

5 minutes Zone 2
5 minutes Zone 1

5 minutes Zone 2
5 minutes Zone 1

5 minutes Zone 2
5 minutes Zone 1
16
CRUISE INTERVAL RUNS
Cruise Interval Run 1 5 minutes Zone 1 Low intensity: 20 minutes

4 x (5 minutes Zone 3/3 minutes
minutes Zone 1)
5 minutes Zone 2
5 minutes Zone 1

minutes Zone 1)
5 minutes Zone 2
5 minutes Zone 1

minutes Zone 1)
5 minutes Zone 2
5 minutes Zone 1

minutes Zone 1)
5 minutes Zone 2
5 minutes Zone 1

minutes Zone 1)
5 minutes Zone 2
5 minutes Zone 1
17
LONG RUNS WITH SPEED PLAY
Long Run with 0.5 mile Zone 1 Low intensity: 56–96 minutes
Speed Play 1 1 mile Zone 2 depending on pace
(10 miles) 8 x (0.25 mile Zone 3/0.75 Moderate intensity: 12–20
mile Zone 2) minutes depending on pace
0.5 mile Zone 1
Long Run with 0.5 mile Zone 1 Low intensity: 65–111

Speed Play 2 1 mile Zone 2 minutes depending on pace
0.5 mile Zone 1

0.5 mile Zone 1

0.5 mile Zone 1

0.5 mile Zone 1
(continued)
18
Long Run with 0.5 mile Zone 1 Low intensity: 101–171 min-
Speed Play 6 1 mile zone 2 utes depending on pace
0.5 mile Zone 1
LONG RUNS WITH FAST FINISH
Long Run with Fast 0.5 mile Zone 1 Low intensity: 63–90 minutes
Finish 1 8.5 miles Zone 2 depending on pace
(10 miles) 1 mile Zone 3 Moderate intensity: 6–9
minutes depending on pace
Long Run with Fast 0.5 mile Zone 1 Low intensity: 77–110
Finish 2 10.5 miles Zone 2 minutes depending on pace
(12 miles) 1 mile Zone 3 Moderate intensity: 6–9
Finish 3 12 miles Zone 2 minutes depending on pace
(14 miles) 1.5 miles Zone 3 Moderate intensity: 10–17
Finish 4 14 miles Zone 2 minutes depending on pace
(16 miles) 1.5 miles Zone 3 Moderate intensity: 10–17
(18 miles) 2 miles Zone 3 Moderate intensity: 14–18
(continued)
19
(20 miles) 2 miles Zone 3 Moderate intensity: 14–18
SPEED PLAY RUNS
Speed Play Run 1 5 minutes Zone 1 Low intensity: 15 minutes

(27:00) 5 minutes Zone 2 High intensity: 12 minutes
3 x (2 minutes Zone 4/2
minutes Zone 1)
5 minutes Zone 1

5 x (1 minute Zone 5/2
minutes Zone 1)
5 minutes Zone 1
(continued)
20

minutes Zone 1)
5 minutes Zone 1

minutes Zone 1)
5 minutes Zone 1

minutes Zone 1)
5 minutes Zone 1

minutes Zone 1)
5 minutes Zone 1

minutes Zone 1)
5 minutes Zone 1

minutes Zone 1)
5 minutes Zone 1

minutes Zone 1)
5 minutes Zone 1
(continued)
21

minutes Zone 1)
5 minutes Zone 1

minutes Zone 1)
5 minutes Zone 1

minutes Zone 1)
5 minutes Zone 1

minutes Zone 1)
5 minutes Zone 1

minutes Zone 1)
5 minutes Zone 1
22
HILL REPETITION RUNS

Hill Repetition Run 1 5 minutes Zone 1 Low intensity: 15 minutes
6 x (30 seconds Zone 5
uphill/90 seconds Zone 1)
5 minutes Zone 1
5 minutes Zone 1
6 x (1 minute Zone 5 uphill/2
minutes Zone 1)
5 minutes Zone 1
5 minutes Zone 1
5 minutes Zone 1
minutes Zone 1)
5 minutes Zone 1
6 x (1.5 minutes Zone 5
uphill/2.5 minutes Zone 1)
5 minutes Zone 1
minutes Zone 1)
5 minutes Zone 1
(continued)
23
8 x (1.5 minutes Zone 5 up-
hill/2.5 minutes Zone 1)
5 minutes Zone 1
minutes Zone 1)
5 minutes Zone 1
5 minutes Zone 1
5 minutes Zone 1
SHORT INTERVAL RUNS
Short Interval Run 1 5 minutes Zone 1 Low intensity: 15 minutes

minutes Zone 1)
5 minutes Zone 1

minutes Zone 1)
5 minutes Zone 1
(continued)
24

6 x (1.5 minutes Zone 5/2.5
minutes Zone 1)
5 minutes Zone 1

minutes Zone 1)
5 minutes Zone 1

minutes Zone 1)
5 minutes Zone 1

12 x (1 minute Zone 5/2 min-
utes Zone 1)
5 minutes Zone 1

minutes Zone 1)
5 minutes Zone 1

minutes Zone 1)
5 minutes Zone 1
25
LONG INTERVAL RUNS
Long Interval Run 1 5 minutes Zone 1 Low intensity: 15 minutes

minutes Zone 1)
5 minutes Zone 1

minutes Zone 1)
5 minutes Zone 1

minutes Zone 1)
5 minutes Zone 1

minutes Zone 1)
5 minutes Zone 1

minutes Zone 1)
5 minutes Zone 1

minutes Zone 1)
5 minutes Zone 1

minutes Zone 1)
5 minutes Zone 1

minutes Zone 1)
5 minutes Zone 1
(continued)
26

7 x (5 minutes Zone 4/3 min-
utes Zone 1)
5 minutes Zone 1
Long Interval Run 5 minutes Zone 1 Low intensity: 15 minutes

10 5 minutes Zone 2 High intensity: 64 minutes
(79:00) 8 x (5 minutes Zone 4/3 min-
utes Zone 1)
5 minutes Zone 1
MIXED INTERVAL RUNS
Mixed Interval Run 1 5 minutes Zone 1 Low intensity: 15 minutes

(36:00) 5 minutes Zone 2 Moderate/high intensity: 21
1 minute Zone 5 minutes
2 minutes Zone 1
3 minutes Zone 4
2 minutes Zone 1
5 minutes Zone 3
2 minutes Zone 1
3 minutes Zone 4
2 minutes Zone 1
1 minute Zone 5
5 minutes Zone 1
(continued)
27
1.5 minutes Zone 5 minutes
2 minutes Zone 1
5 minutes Zone 4
2 minutes Zone 1
10 minutes Zone 3
2 minutes Zone 1
5 minutes Zone 4
2 minutes Zone 1
1.5 minute Zone 5
5 minutes Zone 1

2 x (1 minute Zone 5/ minutes
2 minutes Zone 1)
2 x (3 minutes Zone 4/
2 minutes Zone 1)
10 minutes Zone 3
2 minutes Zone 1
2 x (3 minutes Zone 4/
2 minutes Zone 1)
2 x (1 minute Zone 5/2 min-
utes Zone 1)
5 minutes Zone 1

2 x (1.5 minutes Zone 5/2.5 minutes
minutes Zone 1)
utes Zone 1)
10 minutes Zone 3
2 minutes Zone 1
2 x (1.5 minutes Zone 5/2 min-
utes Zone 1)
utes Zone 1)
5 minutes Zone 1
28
RACE-SPECIFIC WORKOUTS, PREPARATORY WORKOUTS, AND
GENERAL CONDITIONING EXAMPLES
5K 10K Half Marathon Marathon

Race-Spe- Long Interval Tempo Run 3 Long Run with Long Run with
cific Work- Run 4 (40:00 with Speed Play 2 Fast Finish 4
out Example (40:00 with 5 x 20:00 in Zone (12 miles with (16 miles with
3:00 in Zone 4) 3) 10 x 0.25 mile 1.5 miles in
in Zone 3) Zone 3)
Preparatory Speed Play Run 5 Long Run 7
Workout Ex- (35:00 with 5 x 2:00 in Zone 4) (12 miles)
ample
General Gradually increasing volume of running, 85% to 90% low intensity,

Conditioning with “hard” runs primarily taking the form of Long Runs, Speed
Play Runs, Fast Finish Runs, and Hill Repetition Runs
29
80/20 TRAINING PLANS: 5K
LEVEL 1
Mon Tue Wed Thu Fri Sat Sun Intensity

Balance
BASE PHASE
1 Foun- Cross- Speed Cross- Foun- Cross- L: 91%
dation Train Play Train dation Train M/H:
Run 1 20:00 Run 1 20:00 Run 2 20:00 9%
2 Fast Foun- Foun- Speed Foun- Foun- L: 87%
Finish dation dation Play dation dation M/H:
Run 1 Run 2 Run 2 Run 2 Run 2 Run 3 13%
or or or
Cross- Cross- Cross-
Train Train Train
or or or
Train Train Train
(continued)
30
Balance
PEAK PHASE
4 Speed Foun- Foun- Hill Recov- Fast L: 82%
Play dation dation Repeti- ery Run Finish M/H:
Run 2 Run 3 Run 3 tion 3 or Run 2 18%
or or Run 1 Cross-
Cross- Cross- Train
Train Train
or or Run 2 Cross-
Cross- Cross- Train
Train Train
or or Run 1 Cross-
Cross- Cross- Train
Train Train
7 Speed Recov- Foun- Long Recov- Fast L: 79%
Play ery Run dation Interval ery Run Finish M/H:
Run 4 4 or Run 4 Run 1 4 or Run 4 21%
Cross- or Cross-
Train Cross- Train
Train
8 Speed Recov- Foun- Long Recov- Fast L: 78%
Play ery Run dation Interval ery Run Finish M/H:
Cross- or Cross-
Train Cross- Train
Train
TAPER PHASE
9 Long Recov- Foun- Speed Recov- 5K L: 75%
Interval ery Run dation Play ery Run Race M/H:
Run 1 3 or Run 3 Run 1 1 or 25%
Cross- or Cross-
Train Cross- Train
Train
31
LEVEL 2

Balance
BASE PHASE
1 Foun- Speed Foun- Foun- Hill Recov- Long L: 88%
dation Play dation dation Repeti- ery Run Run 1 M/H:
Run 5 Run 3 Run 5 Run 5 tion 5 or 12%
or or or Run 2 Cross-
Cross- Cross- Cross- Train
Train Train Train
Train Train Train
3 Speed Foun- Foun- Hill Recov- Long L: 86%
Play dation dation Repeti- ery Run Run 1 M/H:
Run 3 Run 6 Run 5 tion 6 or 14%
or or Run 3 Cross-
Cross- Cross- Train
Train Train
PEAK PHASE
4 Foun- Long Recov- Foun- Short Recov- Fast L: 81%
dation Interval ery Run dation Interval ery Run Finish M/H:
Run 6 Run 1 6 or Run 6 Run 4 6 or Run 7 19%
or Cross- or Cross-
Cross- Train Cross- Train
Train Train
5 Recov- Long Recov- Foun- Short Recov- Fast L: 79%
ery Run Interval ery Run dation Interval ery Run Finish M/H:
6 or Run 2 6 or Run 7 Run 5 6 or Run 8 21%
Cross- Cross- or Cross-
Train Train Cross- Train
Train
(continued)
32
Balance
6 Long Recov- Foun- Short Recov- Fast L: 79%
Interval ery Run dation Interval ery Run Finish M/H:
Cross- or Cross-
Train Cross- Train
Train
7 Recov- Short Recov- Foun- Long Recov- Fast L: 79%
Train
8 Recov- Short Recov- Foun- Long Recov- Fast L: 78%
Train
TAPER PHASE
Cross- or Cross-
Train Cross- Train
Train
33
LEVEL 3

Balance
BASE PHASE
or Foun- or or Run 4 Cross-
Cross- dation Cross- Cross- Train
Train Run 4 Train Train
or
Cross-
Train
Train Train Train
Foun- Foun-
dation dation
Run 4 Run 4
or or
Cross- Cross-
Train Train
3 Speed Foun- Foun- Hill Recov- Long L: 86%

Play dation dation Repeti- ery Run Run 2 M/H:
Foun- or or Run 3 Cross-
dation Cross- Cross- Train
Run 6 Train Train
or
Cross-
Train
PEAK PHASE
4 Foun- Long Foun- Foun- Short Recov- Tempo L: 79%
dation Interval dation dation Interval ery Run Run 6 M/H:
Run 6 Run 2 Run 6 Run 6 Run 7 6 or 21%
or or or Cross-
Train Train Train
Recov- Foun- Foun-
ery Run dation dation
5 or Run 5 Run 5
Cross- or or
Train Cross- Cross-
Train Train
(continued)
34
Balance
5 Recov- Long Foun- Foun- Short Recov- Tempo L: 78%
ery Run Interval dation dation Interval ery Run Run 7 M/H:
6 or Run 4 Run 6 Run 6 Run 8 6 or 22%
Cross- or or Cross-
Train Cross- Cross- Train
Train Train
Recov- Foun- Foun-
6 or Run 6 Run 6
Cross- or or
Train Cross- Cross-
Train Train
6 Long Foun- Foun- Short Recov- Tempo L: 80%

Interval dation dation Interval ery Run Run 4 M/H:
Run 2 Run 6 Run 6 Run 5 6 or 20%
or or Cross-
Cross- Cross- Train
Train Train
Recov- Foun- Foun-
5 or Run 5 Run 5
Cross- or or
Train Cross- Cross-
Train Train
7 Recov- Short Foun- Foun- Long Recov- Fast L: 81%

ery Run Interval dation dation Interval ery Run Finish M/H:
6 or Run 4 Run 6 Run 6 Run 9 6 or Run 10 19%
Cross- or or Cross-
Train Train
Recov- Foun- Foun-
6 or Run 6 Run 6
Cross- or or
Train Cross- Cross-
Train Train
(continued)
35
Balance
8 Recov- Short Foun- Foun- Long Recov- Fast L: 79%
ery Run Interval dation dation Interval ery Run Finish M/H:
Cross- or or Cross-
Train Train
Recov- Foun- Foun-
5 or Run 5 Run 5
Cross- or or
Train Cross- Cross-
Train Train
TAPER PHASE
Run 4 5 or Run 4 Run 2 3 23%
Cross- or
Train Cross-
Train
36
80/20 TRAINING PLANS: 10K
LEVEL 1

Balance
BASE PHASE
or or or
Train Train Train

or or or
Train Train Train
(continued)
37
Balance
or or or
Train Train Train
4 Fast Foun- Foun- Hill Recov- Foun- L: 88%
Finish dation dation Repeti- ery Run dation M/H:
or or Run 1 Cross-
Cross- Cross- Train
Train Train

or or Run 2 Cross-
Cross- Cross- Train
Train Train

or or Run 1 Cross-
Cross- Cross- Train
Train Train
PEAK PHASE
7 Speed Foun- Foun- Short Recov- Foun- L: 80%
Play dation dation Interval ery Run dation M/H:
Run 3 Run 3 Run 4 Run 1 3 or Run 5 20%
or or Cross-
Cross- Cross- Train
Train Train
8 Speed Foun- Foun- Short Recov- Foun- L: 80%

Play dation dation Interval ery Run dation M/H:
or or Cross-
Cross- Cross- Train
Train Train
9 Long Foun- Foun- Speed Recov- Fast L: 81%

Interval dation dation Play ery Run Finish M/H:
or or Cross-
Cross- Cross- Train
Train Train
(continued)
38
Balance
10 Long Foun- Foun- Mixed Recov- Foun- L: 78%
Interval dation dation Interval ery Run dation M/H:
or or Cross-
Cross- Cross- Train
Train Train
TAPER PHASE
11 Long Foun- Foun- Mixed Foun- Foun- L: 79%
Interval dation dation Interval dation dation M/H:
or or or
Train Train Train
12 Speed Foun- Foun- Fast Recov- 10K L: 85%

Play dation dation Finish ery Run Race M/H:
or or Cross-
Cross- Cross- Train
Train Train
39
LEVEL 2

Balance
BASE PHASE
1 Foun- Fast Foun- Foun- Speed Foun- Long L: 90%
dation Finish dation dation Play dation Run 1 M/H:
or or or or
Cross- Cross- Cross- Cross-
Train Train Train Train
or or or or
3 Fast Foun- Foun- Speed Foun- Long L: 89%

Finish dation dation Play dation Run 1 M/H:
Run 4 Run 5 Run 6 Run 4 Run 5 11%
or or or
Train Train Train
4 Foun- Fast Foun- Foun- Hill Recov- Long L: 89%

dation Finish dation dation Repeti- ery Run Run 3 M/H:
Train Train Train
5 Recov- Fast Foun- Foun- Hill Recov- Long L: 89%

ery Run Finish dation dation Repeti- ery Run Run 4 M/H:
5 or Run 8 Run 6 Run 6 tion 6 or 11%
Cross- or or Run 6 Cross-
Train Train
6 Fast Foun- Foun- Hill Recov- Long L: 89%

Finish dation dation Repeti- ery Run Run 2 M/H:
or or Run 3 Cross-
Cross- Cross- Train
Train Train
(continued)
40
Balance
PEAK PHASE
7 Foun- Speed Foun- Foun- Short Recov- Fast L: 79%
dation Play dation dation Interval ery Run Finish M/H:
Run 6 Run 7 Run 6 Run 6 Run 4 6 or Run 9 21%
or or or Cross-
Train Train Train
8 Recov- Speed Foun- Foun- Short Recov- Fast L: 78%

ery Run Play dation dation Interval ery Run Finish M/H:
Cross- or or Cross-
Train Train

or or Cross-
Cross- Cross- Train
Train Train
10 Foun- Long Foun- Foun- Mixed Recov- Long L: 78%

dation Interval dation dation Interval ery Run Run M/H:
Run 6 Run 4 Run 7 Run 6 Run 3 7 or with 22%
or or or Cross- Speed
Cross- Cross- Cross- Train Play 1
Train Train Train
TAPER PHASE
11 Recov- Long Foun- Foun- Mixed Foun- Fast L: 79%
ery Run Interval dation dation Interval dation Finish M/H:
5 or Run 3 Run 5 Run 5 Run 1 Run 4 Run 7 21%
Cross- or or or
Train Cross- Cross- Cross-
Train Train Train

or or Cross-
Cross- Cross- Train
Train Train
41
LEVEL 3

Balance
BASE PHASE
or Foun- or or or
Cross- dation Cross- Cross- Cross-
Train Run 3 Train Train Train
or
Cross-
Train

or or or or
Foun- Foun-
dation dation
Run 3 Run 3
or or
Cross- Cross-
Train Train
(continued)
42
Balance
Foun- or or or
dation Cross- Cross- Cross-
Run 5 Train Train Train
or
Cross-
Train
4 Foun- Tempo Foun- Foun- Hill Recov- Long L: 89%
dation Run 2 dation dation Repeti- ery Run Run M/H:
Run 6 Run 6 Run 6 tion 6 or with 11%
or or or Run 4 Cross- Fast
Cross- Cross- Cross- Train Finish 1
Train Train Train
Foun- Foun- Foun-
dation dation dation
Run 3 Run 3 Run 3
or or or
Train Train Train
5 Recov- Tempo Foun- Foun- Hill Recov- Long L: 89%

ery Run Run 3 dation dation Repeti- ery Run Run M/H:
6 or Run 6 Run 6 tion 6 or with 11%
Cross- or or Run 5 Cross- Fast
Train Cross- Cross- Train Finish 2
Train Train
Recov- Foun- Foun-
4 or Run 4 Run 4
Cross- or or
Train Cross- Cross-
Train Train
6 Tempo Foun- Foun- Hill Recov- Fast L: 87%
Run 2 dation dation Repeti- ery Run Finish M/H:
Run 6 Run 6 tion 6 or Run 9 13%
or or Run 3 Cross-
Cross- Cross- Train
Train Train
Recov- Foun- Foun-
4 or Run 4 Run 4
Cross- or or
Train Cross- Cross-
Train Train
(continued)
43
Balance
PEAK PHASE
7 Foun- Speed Foun- Foun- Short Recov- Long L: 81%
dation Play dation dation Interval ery Run Run M/H:
Train Train Train
Recov- Foun- Foun-
5 or Run 5 Run 5
Cross- or or
Train Cross- Cross-
Train Train
8 Recov- Speed Foun- Foun- Short Recov- Long L: 81%

ery Run Play dation dation Interval ery Run Run M/H:
6 or Run 12 Run 6 Run 6 Run 8 6 or with 19%
Cross- or or Cross- Speed
Train Cross- Cross- Train Play 2
Train Train
Recov- Foun- Foun-
6 or Run 6 Run 6
Cross- or or
Train Cross- Cross-
Train Train

or or Cross-
Cross- Cross- Train
Train Train
Recov- Foun- Foun-
5 or Run 5 Run 5
Cross- or or
Train Cross- Cross-
Train Train
(continued)
44
Balance
10 Foun- Long Foun- Foun- Mixed Recov- Long L: 81%
Train Train Train
Recov- Foun- Foun-
6 or Run 6 Run 6
Cross- or or
Train Cross- Cross-
Train Train
TAPER PHASE
11 Recov- Long Foun- Foun- Mixed Foun- Long L: 82%
ery Run Interval dation dation Interval dation Run M/H:
5 or Run 5 Run 5 Run 5 Run 3 Run 9 with 18%
Cross- or or or Speed
Train Cross- Cross- Cross- Play 1
Train Train Train
Recov- Foun-
ery Run dation
5 or Run 5
Cross- or
Train Cross-
Train

or or Cross-
Cross- Cross- Train
Train Train
45
80/20 TRAINING PLANS: HALF MARATHON
LEVEL 1

Balance
BASE PHASE
or or or
Train Train Train

or or or
Train Train Train

or or or
Train Train Train

Finish dation dation Reps ery Run Run 3 M/H:
or or Cross-
Cross- Cross- Train
Train Train
(continued)
46
Balance
or or Cross-
Cross- Cross- Train
Train Train

or or Cross-
Cross- Cross- Train
Train Train
PEAK PHASE
7 Tempo Recov- Foun- Short Recov- Long L: 86%
Run 1 ery Run dation Interval ery Run Run 5 M/H:
3 or Run 4 Run 2 3 or 14%
Cross- or Cross-
Train Cross- Train
Train
8 Cruise Recov- Foun- Short Recov- Long L: 81%

Interval ery Run dation Interval ery Run Run 6 M/H:
Cross- or Cross-
Train Cross- Train
Train

Cross- or Cross-
Train Cross- Train
Train
10 Tempo Recov- Foun- Long Recov- Long L: 80%

Run 3 ery Run dation Interval ery Run Run M/H:
4 or Run 4 Run 2 4 or with 20%
Cross- or Cross- Speed
Train Cross- Train Play 1
Train

Cross- or Cross- Fast
Train Cross- Train Finish 1
Train
(continued)
47
Balance
Cross- or Cross-
Train Cross- Train
Train
13 Tempo Recov- Foun- Mixed Recov- Long L: 81%
Train
14 Tempo Recov- Foun- Mixed Recov- Long L: 80%

Train
TAPER PHASE
15 Fast Foun- Foun- Speed Recov- Half L: 84%
Finish dation dation Play ery Run Mara- M/H:
Run 3 Run 3 Run 2 Run 1 1 thon 16%
or or
Cross- Cross-
Train Train
48
LEVEL 2

Balance
BASE PHASE
or or or or

or or or or

or or or
Train Train Train
4 Foun- Fast Recov- Foun- Hill Recov- Long L: 90%
dation Finish ery Run dation Repeti- ery Run Run 5 M/H:
Run 5 Run 4 6 or Run 6 tion 5 or 10%
or Cross- or Run 5 Cross-
Train Train
5 Foun- Fast Recov- Foun- Hill Recov- Long L: 90%

dation Finish ery Run dation Repeti- ery Run Run 7 M/H:
Run 5 Run 5 6 or Run 6 tion 6 or 10%
or Cross- or Run 6 Cross-
Train Train
6 Fast Recov- Foun- Hill Recov- Long L: 88%
Finish ery Run dation Repeti- ery Run Run 3 M/H:
Run 4 5 or Run 5 tion 5 or 12%
Cross- or Run 4 Cross-
Train Cross- Train
Train
PEAK PHASE
7 Foun- Cruise Recov- Foun- Short Recov- Long L: 79%
dation Interval ery Run dation Interval ery Run Run M/H:
Run 6 Run 1 6 or Run 6 Run 4 6 or with 21%
or Cross- or Cross- Speed
Cross- Train Cross- Train Play 1
Train Train
(continued)
49
Balance
8 Recov- Tempo Recov- Foun- Short Recov- Long L: 80%
ery Run Run 4 ery Run dation Interval ery Run Run M/H:
6 or 6 or Run 6 Run 5 6 or with 20%
Cross- Cross- or Cross- Speed
Train Train Cross- Train Play 2
Train
Interval ery Run dation Interval ery Run Run M/H:
Run 1 5 or Run 6 Run 3 5 or with 19%
Train
10 Foun- Tempo Recov- Foun- Long Recov- Long L: 81%
dation Run 5 ery Run dation Interval ery Run Run M/H:
Train Train
11 Recov- Cruise Recov- Foun- Long Recov- Long L: 81%

ery Run Interval ery Run dation Interval ery Run Run M/H:
6 or Run 2 6 or Run 6 Run 6 6 or with 19%
Cross- Cross- or Cross- Fast
Train Train Cross- Train Finish 2
Train
Cross- or Cross- Speed
Train Cross- Train Play 1
Train
13 Foun- Tempo Recov- Foun- Mixed Recov- Long L: 81%
or Cross- or Cross- Fast
Cross- Train Cross- Train Finish 3
Train Train
TAPER PHASE
14 Recov- Tempo Recov- Foun- Mixed Recov- Long L: 78%
Train
(continued)
50
Balance
or or
Cross- Cross-
Train Train
LEVEL 3

Balance
BASE PHASE
or Foun- or or or
or
Cross-
Train
(continued)
51
Balance
or or or or
Foun- Foun-
dation dation
Run 3 Run 3
or or
Cross- Cross-
Train Train

Foun- or or or
or
Cross-
Train

dation Finish dation dation Reps ery Run Run 7 M/H:
Run 6 Run 8 Run 8 Run 6 Run 7 6 9%
or or or or
Foun- Foun- Foun-
Run 4 Run 4 Run 4
or or or
Train Train Train

dation Finish dation dation Reps ery Run Run 9 M/H:
Run 6 Run 9 Run 8 Run 6 Run 8 6 9%
or or or or
Foun- Foun- Foun-
Run 5 Run 4 Run 4
or or or
Train Train Train
(continued)
52
Balance
Run 7 Run 6 Run 6 Run 6 6 10%
or or or
Train Train Train
Foun- Foun- Foun-
Run 4 Run 4 Run 4
or or or
Train Train Train
PEAK PHASE
7 Foun- Cruise Foun- Foun- Short Recov- Long L: 80%
Run 6 Run 2 Run 9 Run 6 Run 6 6 with 20%
or or or or Speed
Cross- Cross- Cross- Cross- Play 1
Foun- Foun- Foun-
Run 5 Run 5 Run 5
or or or
Train Train Train
8 Foun- Tempo Foun- Foun- Short Recov- Long L: 82%

dation Run 6 dation dation Interval ery Run Run M/H:
Run 6 Run 9 Run 6 Run 7 6 with 18%
or or or or Speed
Foun- Foun- Foun-
Run 6 Run 6 Run 6
or or or
Train Train Train
(continued)
53
Balance
9 Cruise Foun- Foun- Short Recov- Long L: 81%
Interval dation dation Interval ery Run Run M/H:
or or or Speed
Cross- Cross- Cross- Play 1
Train Train Train
Foun- Foun- Foun-
Run 5 Run 5 Run 5
or or or
Train Train Train
10 Foun- Tempo Foun- Foun- Long Recov- Long L: 81%
dation Run 8 dation dation Interval ery Run Run M/H:
or or or or Speed
Recov- Recov- Recov-
ery Run ery Run ery Run
6 6 6
or or or
Train Train Train
11 Recov- Cruise Foun- Foun- Long Recov- Long L: 81%

ery Run Interval dation dation Interval ery Run Run M/H:
6 Run 3 Run 9 Run 6 Run 8 6 with 19%
or or or or Speed
6 6 6
or or or
Train Train Train
(continued)
54
Balance
12 Cruise Foun- Foun- Long Recov- Long L: 81%
or or or Fast
Cross- Cross- Cross- Finish 1
Train Train Train
5 5 5
or or or
Train Train Train
13 Recov- Tempo Foun- Foun- Mixed Recov- Long L: 80%

ery Run Run 9 dation dation Interval ery Run Run M/H:
6 Run 9 Run 6 Run 4 6 with 20%
or or or or Fast
Cross- Cross- Cross- Cross- Finish 4
6 6 6
or or or
Train Train Train
TAPER PHASE

5 Run 5 Run 5 Run 2 4 with 17%
or or or or Speed
5 4 4
or or or
Train Train Train

or or
Cross- Cross-
Train Train
(continued)
55
80/20 TRAINING PLANS: MARATHON
LEVEL 1

Balance
BASE PHASE
Run 4 Run 4 Run 3 tion 4 9%
Run 1
Run 2
Run 1
Run 4
(continued)
56
Balance

Run 6

Run 4
PEAK PHASE
5 Run 5 Run 1 4 12%
Inter- ery Run dation Interval ery Run Run 11 M/H:
vals 1 5 Run 5 Run 2 5 16%
Run
4 Run 5 Run 1 4 with 21%
Speed
Play 1
Fast
Finish 1
Speed
Play 2
15 Tempo Recov- Foun- Long Recov- Mara- L: 79%

Run 2 ery Run dation Interval ery Run thon M/H:
5 Run 5 Run 1 5 Simula- 21%
tor Run
16 Cruise Recov- Foun- Mixed Recov- Long L: 79%
Inter- ery Run dation Interval ery Run Run M/H:
vals 6 Run 6 Run 1 6 with 81%
Run 2 Fast
Finish 5
(continued)
57
TAPER PHASE
17 Tempo Foun- Foun- Mixed Recov- Long L: 79%
Run 4 dation dation Interval ery Run Run M/H:
Run 5 Run 5 Run 1 4 with 21%
Speed
Play 2
18 Fast Foun- Foun- Speed Recov- Mara- L: 84%

Finish dation dation Play ery Run thon M/H:
LEVEL 2

Balance
BASE PHASE
or or or or
or or or or
(continued)
58
Balance
or or or
Train Train Train
Train Train
Train Train Train
or or Run 4 Cross-
Cross- Cross- Train
Train Train
Train Train
Train Train Train
or or Run 6 Cross-
Cross- Cross- Train
Train Train
(continued)
59
Balance
PEAK PHASE
10 Foun- Cruise Recov- Foun- Short Recov- Long L: 84%
dation Interval ery Run dation Interval ery Run Run 13 M/H:
Run 6 Run 1 6 or Run 6 Run 4 6 or 16%
or Cross- or Cross-
Train Train
11 Recov- Tempo Recov- Foun- Short Recov- Long L: 86%
ery Run Run 4 ery Run dation Interval ery Run Run 15 M/H:
6 or 6 or Run 6 Run 5 6 or 14%
Train
5 Run 5 Run 3 5 15%
13 Foun- Tempo Recov- Foun- Long Recov- Long L: 80%
Train Train
14 Recov- Cruise Recov- Foun- Long Recov- Long L: 79%
ery Run Interval ery Run dation Interval ery Run Run M/H:
6 or Run 2 6 or Run 6 Run 5 6 or with 21%
Cross- Cross- or Cross- Fast
Train Train Cross- Train Finish 4
Train
15 Tempo Recov- Foun- Long Recov- Mara- L: 77%
Run 4 ery Run dation Interval ery Run thon M/H:
5 or Run 5 Run 2 5 or Simula- 23%
Cross- or Cross- tor Run
Train Cross- Train
Train
16 Recov- Tempo Recov- Foun- Mixed Recov- Long L: 78%
Train
TAPER PHASE
17 Recov- Cruise Foun- Foun- Mixed Recov- Long L: 82%
ery Run Inter- dation dation Interval ery Run Run M/H:
5 or vals 1 Run 4 Run 4 Run 1 4 or with 18%
Cross- or or Cross- Fast
Train Cross- Cross- Train Finish
Train Train
(continued)
60
Balance
or or
Cross- Cross-
Train Train
LEVEL 3

Balance
BASE PHASE
dation Finish dation dation Play dation Run 5 M/H: 8
Run 6 Run 6 Run 6 Run 6 Run 6 Run 6
or Foun- or or or
or
Cross-
Train
(continued)
61
Balance
or or or or
Foun- Foun-
dation dation
Run 3 Run 3
or or
Cross- Cross-
Train Train

Foun- or or or
or
Cross-
Train

Run 6 Run 7 Run 6 Run 6 tion 6 6%
or or or Run 7 or
Foun- Foun-
dation dation
Run 4 Run 4
or or
Cross- Cross-
Train Train

or or or Run 8 or
Foun- Foun- Foun-
Run 4 Run 4 Run 4
or or or
Train Train Train
(continued)
62
Balance
or or Run 6 or
Train Train Train
Foun- Foun-
dation dation
Run 4 Run 4
or or
Cross- Cross-
Train Train

Train Train Train
Foun- Foun- Foun-
Run 5 Run 5 Run 5
or or or
Train Train Train
or or or Run 11 or
Foun- Foun- Foun-
Run 6 Run 6 Run 6
or or or
Train Train Train
(continued)
63
Balance
or or Run 6 or
Train Train Train
Foun- Foun- Foun-
Run 5 Run 5 Run 5
or or or
Train Train Train
PEAK PHASE
10 Foun- Cruise Foun- Foun- Short Recov- Long L: 80%
Run 6 Run 2 Run 8 Run 6 Run 7 6 with 20%
or or or or Speed
Recov- Foun- Foun-
6 or Run 6 Run 6
Cross- or or
Train Cross- Cross-
Train Train
11 Recov- Tempo Foun- Foun- Short Recov- Long L: 83%

6 or Run 8 Run 6 Run 8 6 or with 17%
Train Train
Recov- Foun- Foun-
6 or Run 6 Run 6
Cross- or or
Train Cross- Cross-
Train Train
(continued)
64
Balance
12 Cruise Foun- Foun- Short Recov- Long L: 80%
Run 2 Run 6 Run 5 Run 4 5 or with 20%
or or Cross- Speed
Cross- Cross- Train Play 3
Train Train
Recov- Foun- Foun-
5 or Run 5 Run 5
Cross- or or
Train Cross- Cross-
Train Train
13 Recov- Cruise Foun- Foun- Long Recov- Long L: 81%

Train Train
Recov- Foun- Foun-
6 or Run 6 Run or
Cross- or Cross-
Train Cross- Train
Train
14 Recov- Tempo Foun- Foun- Long Recov- Long L: 81%

Train Train
Recov- Foun- Foun-
6 or Run 6 Run 6
Cross- or or
Train Cross- Cross-
Train Train
(continued)
65
Balance
15 Tempo Foun- Foun- Long Recov- Mara- L: 80%
Run 4 dation dation Interval ery Run thon M/H:
Run 6 Run 5 Run 4 5 or Simula- 20%
or or Cross- tor Run
Cross- Cross- Train
Train Train
Recov- Foun- Foun-
5 or Run 5 Run 5
Cross- or or
Train Cross- Cross-
Train Train
16 Recov- Cruise Foun- Foun- Mixed Recov- Long L: 80%
Train Train
Recov- Foun- Foun-
6 or Run 6 Run 6
Cross- or or
Train Cross- Cross-
Train Train
TAPER PHASE
Train Train
Recov- Foun- Foun-
5 or Run 4 Run 4
Cross- or or
Train Cross- Cross-
Train Train
or or
Cross- Cross-
Train Train
66
Table 12.1 Some Ways to Balance Running and Cross-Training
Runs per Cross-Training Suitable for You if . . .

Week Sessions per
Week
“Minimalist” Options
5–6 1 You’re a beginner
or
You’re not superfit
or
You need or prefer a less time-intensive training
schedule
and
You’re not especially injury prone
7–12 1 You’re an experienced, competitive runner
and
You’re not especially injury prone
“Aggressive” Options
3–4 3–4 You’re a beginner
or
You’re not superfit
or
You need or prefer a less time-intensive training
schedule
and
You are injury prone or over thirty-five years old
3–7 5–10 You’re an experienced, competitive runner
and
You are injury prone or over thirty-five years old
67
Table 8.2 Relative Merits of the Seven Best Cross-Training
Activities for Runners
Running
Convenience Enjoyableness
Specificity
Antigravity Treadmill Running A D C–
Bicycling B– B B+
Outdoor Elliptical Biking B+ B A
Indoor Elliptical Training B B+ D+
Pool Running B– B– D
Slideboarding C+ A B–
Uphill Treadmill Walking B+ B+ C+
68
Table 13.1 A Comparison of Two Running Programs for
Weight Loss
80/20 Program High-Intensity Intervals Program
Monday High-Intensity Intervals

5:00 warm-up
6 x (1:00 high intensity/2:00 low
intensity)
5:00 cool-down
Tuesday Easy Run

40:00 low intensity
Wednesday High-Intensity Intervals High-Intensity Intervals

5:00 warm-up 5:00 warm-up
6 x (1:00 high inten- 6 x (1:00 high intensity/2:00 low
sity/2:00 low intensity) intensity)
5:00 cool-down 5:00 cool-down
Thursday Easy Run

40:00 low intensity
Friday Threshold Run High-Intensity Intervals

10:00 low intensity 5:00 warm-up
20:00 moderate intensity 6 x (1:00 high intensity/2:00 low
10:00 low intensity intensity)
5:00 cool-down
Saturday Easy Run

40:00 low intensity
Sunday Long Run High-Intensity Intervals

60:00 low intensity 5:00 warm-up
6 x (1:00 high intensity/2:00 low
intensity)
5:00 cool-down
Total Perceived 1,032 1,008

Effort
Total Calories 3,075 1,461

Burned
(assumes a 160-lb
runner)
69
Table 13.1 Swimming Pace Zones
Pace Range
Zone (as percentage of critical velocity/
lactate threshold speed)
1 80–85
2 86–90
3 96–100
4 103–106
5 >107
70
TRAINING PLAN TO PREPARE FOR AN OLYMPIC-DISTANCE TRIATHLON
Mon Tue Wed Thu Fri Sat Sun

1 Swim Bike Speed Swim Bike Founda-
600 30:00 w/ Play Run 600 45:00 w/ tion Run
yards w/ 4 x 1:00 2 yards 10:00 Z3 6
4 x 50 Z4 Z1/Z2
Z5
yards w/ 4 x 1:00 3 yards 10:00 Z3 7
5 x 50 Z5 Z1/Z2
Z5
yards w/ 4 x 1:00 2 yards 10:00 Z3 6
4 x 50 Z4 Z1/Z2
Z5
4 Swim Bike Hill Rep- Swim Bike Founda-
800 40:00 etition 800 55:00 w/ tion Run
yards w/ Z1/Z2 Run 4 yards 3 x 3:00 9
3 x 100 Z1/Z2 uphill Z4
Z4
5 Swim Bike Hill Rep- Swim Bike Long
1,000 45:00 w/ etition 1,000 60:00 Run 2
yards w/ 15:00 Z3 Run 6 yards Z1/Z2 +
4 x 100 Z1/Z2 10:00
Z4 Run Z2

800 40:00 w/ Play Run 800 50:00 tion Run
yards w/ 3 x 3:00 3 yards Z1/Z2 7
6 x 50 uphill Z4 Z1/Z2
Z4
7 Swim Bike Long In- Swim Bike Long
1,250 48:00 w/ terval 1,250 65:00 Run 3
yards w/ 18:00 Z3 Run 3 yards Z1/Z2 +
5 x 100 Z1/Z2 10:00
Z4 Run Z2
8 Swim Bike Long In- Swim Bike Long

1,500 50:00 w/ terval 1,500 70:00 Run 4
yards w/ 8 x 1:00 Run 5 yards Z1/Z2 +
3 x 200 Z5 Z1/Z2 10:00
Z3 Run Z2
9 Swim Bike Tempo Swim Bike Founda-

1,000 45:00 w/ Run 1 1,000 60:00 tion Run
yards w/ 15:00 Z3 yards Z1/Z2 8
4 x 100 Z1/Z2
Z4
(continued)
71
Mon Tue Wed Thu Fri Sat Sun
10 Swim Bike Tempo Swim Bike Long
1,750 50:00 w/ Run 2 1,750 75:00 Run 5
yards w/ 20:00 Z3 yards Z1/Z2 +
5 x 150 Z1/Z2 5:00 Run
Z3 Z3
11 Swim Bike Tempo Swim Bike Long

2,000 45:00 w/ Run 3 2,000 80:00 Run 3
yards w/ 3 x 5:00 yards Z1/Z2
4 x 200 Z4 Z1/Z2
Z3
12 Swim Bike Fast Swim Triathlon

1,500 45:00 w/ Finish 1,000
yards w/ 15:00 Z3 Run 4 yards
3 x 200 Z1/Z2
Z3
72
AppendIx
deTAILed InTenSITy ConTroL GuIdeLIneS

For 80/20 worKouTS
T
he following table presents step-by-step instructions on how
to monitor and control intensity in each type of run based
on the principles described in chapter 6.
Low-Intensity Runs
Recovery Run ●● Use perceived effort (1–2) to establish Zone 1 intensity.

●● Use heart rate to stay in Zone 1.
●● Use perceived effort to fine-tune your effort as necessary
through the entire workout.
Foundation Run ●● Use perceived effort (1–2) to establish Zone 1 intensity in the
warm-up.
●● Use heart rate to stay in Zone 1 through completion of the
warm-up.
●● Use perceived effort (3–4) to make the initial adjustment to
Zone 2 after warm-up.
●● Use heart rate to stay in Zone 2 throughout the Zone 2 seg-
ment of the run.
Zone 1 for the cool-down.
●● Use heart rate to stay in Zone 1 throughout the cool-down.
Long Run ●● Same as Foundation Run.
Moderate-Intensity Runs
Fast Finish Run ●● Use perceived effort (1–2) to establish Zone 1 intensity in the
warm-up.
(continued)
73
Fast Finish Run ●● Use heart rate to stay in Zone 1 through completion of the
(continued) warm-up.
Zone 2 after the warm-up.
ment of the run.
Zone 3 for the fast finish.
●● Use pace, heart rate, or both to maintain Zone 3 intensity until
the end of the run.
Tempo Run ●● Use perceived effort (1–2) to establish Zone 1 intensity in the
warm-up.
warm-up.
ment of the run.
Zone 3 for the tempo portion of the run.
●● Use pace, heart rate, or both to maintain Zone 3 intensity
throughout the tempo portion of the run.
●● Use perceived effort to make the initial adjustments back to
Zone 2 and finally Zone 1 for the cool-down.
●● Use heart rate to stay in Zone 2 and finally Zone 1 for the last
two steps of the workout.
Cruise Interval ●● Use perceived effort (1–2) to establish Zone 1 intensity in the
Run warm-up.
warm-up.
ment of the run.
Zone 3 for each cruise interval.
●● Use pace, heart rate, or both to maintain Zone 3 intensity
throughout each cruise interval.
(continued)
74
Cruise Interval ●● Use perceived effort to make the initial adjustment back to
Run Zone 2 after each cruise interval.
●● Use heart rate to stay in Zone 2 throughout each recovery
period between cruise intervals.
●● Use perceived effort to make the initial adjustments back to
Zone 2 and finally Zone 1 for the cool-down.
●● Use heart rate to stay in Zone 2 and finally Zone 1 for the last
two steps of the workout.
Long Run with ●● Same as Cruise Interval Run, except time-based cruise inter-
Speed Play vals are replaced with distance-based speed-play segments
Long Run with ●● Same as Fast Finish Run.

Fast Finish
High-Intensity Runs
Speed Play Run ●● Use perceived effort (1–2) to establish Zone 1 intensity in the
warm-up.
warm-up.
ment of the run.
●● Use perceived effort to make the initial adjustment to either
Zone 4 or Zone 5 for each speed play segment. Choose an
initial RPE of 7 for Zone 4 speed play segments and 9 for
Zone 5 speed-play segments.
●● Use RPE to maintain Zone 4 or Zone 5 intensity throughout
each speed play segment. RPE may climb from 7 to 8 in
Zone 4 speed play segments, but as a general rule it should
not reach 8 until you’re at least halfway through the workout.
Likewise, RPE may climb from 9 to 10 in Zone 5 speed play
segments, but as a general rule, it should not reach 10 until
you’re at least halfway through the workout.
Zone 2 after each speed play segment.
●● Use heart rate to stay in Zone 2 throughout each recovery
period between speed play segments.
●● Use heart rate to stay in Zone 1 throughout cool-down.
(continued)
75
Speed Play Run ●● Use perceived effort to fine-tune your effort as necessary
(continued) through the entire workout.
Note: If you choose to employ Greg McMillan’s pace guidelines
for Speed Play Runs, use his recommended Speed Pace for
1200-meter intervals in workouts featuring two-minute efforts in
Zone 4 and use his recommended Speed Pace for 400-meter
intervals in workouts featuring one-minute efforts in Zone 5.
Hill Repetition Run ●● Use perceived effort (1–2) to establish Zone 1 intensity in the
warm-up.
warm-up.
ment of the run.
Zone 5 for each speed play segment.
●● Use pace to stay in either Zone 4 or Zone 5 throughout each
speed play segment.
Zone 1 after each speed play segment.
●● Use perceived effort to stay in Zone 1 throughout each recov-
ery period between hill repetitions.
Short Interval Run ●● Use perceived effort (1–2) to establish Zone 1 intensity in the
warm-up.
warm-up.
●● Use perceived effort (3-4) to make the initial adjustment to
ment of run.
●● Use perceived effort (9) to make the initial adjustment to Zone
5 at the start of each Short Interval.
●● Use pace to stay in Zone 5 through the end of each Short
Interval.
Zone 1 after completing each Short Interval.
(continued)
76
Short Interval Run ●● Use perceived effort to stay in Zone 1 throughout each recov-
ery period between Short Intervals.
for Short Interval Runs, use his recommended Speed Pace for
400-meter intervals in workouts featuring one-minute intervals
and use his recommended Speed Pace for 600-meter intervals
in workouts featuring 1.5-minute efforts in Zone 5.
Long Interval Run ●● Use perceived effort (1–2) to establish Zone 1 intensity in the
warm-up.
warm-up.
ment of the run.
4 at the start of each Long Interval.
●● Use pace to stay in Zone 4 through the end of each Long
Interval.
Zone 1 after completing each Long Interval.
ery period between Long Intervals.
for Long Interval Runs, use his recommended Speed Pace for
1000-meter intervals in workouts featuring three-minute inter-
vals and use his recommended Speed Pace for 1200-meter in-
tervals in workouts featuring five-minute intervals.
(continued)
77
Mixed Interval Run ●● Use perceived effort (1–2) to establish Zone 1 intensity in the
warm-up.
warm-up.
ment of run.
5 at the start of each Zone 5 interval.
●● Use pace to stay in Zone 5 through the end of each Zone 5
interval.
5 at the start of each Zone 4 interval.
●● Use pace to stay in Zone 4 through the end of each Zone 4
interval.
Zone 3 at the start of the Zone 3 interval(s).
●● Use heart rate, pace, or both to stay in Zone 3 through the
end of the Zone 3 interval(s).
Zone 1 after completing each interval.
ery period between intervals.
for Mixed Interval Runs, use his recommended Speed Pace for
1200-meter intervals in workouts featuring three-minute efforts
in Zone 4, use his recommended Speed Pace for 1600-meter
intervals in workouts featuring five-minute efforts in Zone 4, use
his recommended Speed Pace for 400-meter intervals in work-
outs featuring one-minute efforts in Zone 5, and use his recom-
mended Speed Pace for 600-meter intervals in workouts
featuring 1.5-minute efforts in Zone 5.
78

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80/20 RUNNING

RUN STRONGER AND RACE FASTER BY

Level 1 Level 2 Level 3

Monday 7 miles @ noon—flat, good pace

% Train- % Train- % Train- Change Change in Peak

Threshold 46 54 0 +6.2% +1.8%

High-Intensity 43 0 57 +8.8% +4.4%

Polarized 68 6 24 +17.4% +5.1%

rAting desCriPtion internAL Cues

1 Extremely Easy “I feel like I could run forever at this pace.”

2 Very Easy “I feel like I’m really holding myself back.”

3 Easy “I feel like I’m holding myself back just a little.”

4 Comfortable “This pace feels natural, like I’m neither holding

5 Fairly Comfortable “I feel like I’m pushing myself ever so slightly.”

6 Slightly Hard Less fit runners: “I Fitter runners: “I feel like I

7 Somewhat Hard Less fit runners: “I Fitter runners: “I feel like

8 Hard “I feel like I can keep this pace up for a mile or

The Pledge of Allegiance Counting

I pledge allegiance to the flag of the United One hundred twenty.

Table 6.1 5-Zone Heart Rate Training System

Target Zones for Runner

1 Low Aerobic 75–80 120–128

2 Moderate Aerobic 81–89 129–142

3 Threshold 96–100 153–160

4 VO2max 102–105 163–168

5 Speed 106+ 169+

Advantage Drawback Best Use

Perceived Effort Best indicator of Becomes decou- Establishing intensity

Pace Measures intensity Entices runners to Monitoring and con-

Name Format Intensity Breakdown

Recovery Run 1 20 minutes in Zone 1 Low intensity: 20 minutes

Recovery Run 2 25 minutes in Zone 1 Low intensity: 25 minutes

Recovery Run 3 30 minutes in Zone 1 Low intensity: 30 minutes

Recovery Run 4 35 minutes in Zone 1 Low intensity: 35 minutes

Recovery Run 5 40 minutes in Zone 1 Low intensity: 40 minutes

Recovery Run 6 45 minutes in Zone 1 Low intensity: 45 minutes

Recovery Run 7 50 minutes in Zone 1 Low intensity: 50 minutes

Recovery Run 8 55 minutes in Zone 1 Low intensity: 55 minutes

Recovery Run 9 60 minutes in Zone 1 Low intensity: 60 minutes

Name Format Intensity Breakdown

Foundation Run 1 5 minutes in Zone 1 Low intensity: 20 minutes

Foundation Run 2 5 minutes in Zone 1 Low intensity: 25 minutes

Foundation Run 3 5 minutes in Zone 1 Low intensity: 30 minutes

Foundation Run 4 5 minutes in Zone 1 Low intensity: 35 minutes

Foundation Run 5 5 minutes in Zone 1 Low intensity: 40 minutes

Foundation Run 6 5 minutes in Zone 1 Low intensity: 45 minutes

Foundation Run 7 5 minutes in Zone 1 Low intensity: 50 minutes

Foundation Run 8 5 minutes in Zone 1 Low intensity: 55 minutes

Foundation Run 9 5 minutes in Zone 1 Low intensity: 60 minutes

Name Format Intensity Breakdown

Long Run 1 1 mile in Zone 1 Low intensity: 42–72 minutes

Long Run 2 1 mile in Zone 1 Low intensity: 49–84 minutes

Long Run 3 1 mile in Zone 1 Low intensity: 56–96 minutes

Long Run 4 1 mile in Zone 1 Low intensity: 63–108

Long Run 5 1 mile in Zone 1 Low intensity: 70–120

Long Run 6 1 mile in Zone 1 Low intensity: 77–132

Long Run 7 1 mile in Zone 1 Low intensity: 84–144

Long Run 8 1 mile in Zone 1 Low intensity: 91–156

Long Run 9 1 mile in Zone 1 Low intensity: 98–168

Long Run 10 1 mile in Zone 1 Low intensity: 105–180

Long Run 11 1 mile in Zone 1 Low intensity: 112–192

Long Run 12 1 mile in Zone 1 Low intensity: 119–204