80/20 RUN PLANS NOW FEATURE STUCTURED WORKOUTS!
The 80/20 Structured Workout run plans from TrainingPeaks.com represent the next generation of training. On supported devices, such as a Garmin, any workout in the plan can be exported to that device. When the workout begins, the activity duration, laps, and your unique 80/20 intensity zones will be automatically prompted by the device. The Structured Workout plans are offered as either a % of your individual threshold pace or a % of your individual threshold heart rate. For more information, see the FAQ below, or the structured workout page at TrainingPeaks.com.
The Original run plans are identical to the structured workout plans, but do not use the workout builder nor structured workouts and therefore the workouts cannot be exported. The Original plans still provide you with all the same detailed instructions for each workout. The Original 80/20 Run plans are offered on both TrainingPeaks.com and FinalSurge.com.
Learn more about Structured Workouts in our FAQ:
Structured Workout FAQ
Q: What is a structured workout plan?
A: All the workouts in an 80/20 structured workout plan take advantage of the TrainingPeaks Workout Builder, which dynamically adds individual training targets to the activity, offers a visual representation of the workout, and most importantly, allows for the export of the workout to compatible devices, such as a Garmin.
Q: Can you give me an example of how the export works on my device?
A: Sure. Let’s say your 80/20 workout description says this:
5 minutes Z1, 21 minutes Z2, 3 x (5 minutes Z3/3 minutes Z1) 5 minutes Z2, 5 minutes Z1.
Your workout is a 5 minute warmup in Zone 1, 21 minutes in Zone 2, 3 sets of 5 minutes in Zone 3 on 3 minutes rest, followed by a 5 minute Zone 2 and 5 minute Zone 1 cooldown. Remembering all that is not too hard, right?
Or, with a structured workout, after exporting the workout from TrainingPeaks and importing it into your Garmin device, you will be prompted automatically as you progress through the workout. Your device will provide your individual intensity for the Zone 1 warm up, beep when it is time to switch to Zone 2 and provide the intensity, then notify you to start your Zone 3 intervals with your individual Zone 3 intensity, and finally walk you through your cooldown.
Q: How does the device know my individual zones?
A: Each section of a structured workout is written as a % of your threshold, and the device then uses that % against your individual threshold. For structured workouts to provide you with your accurate individual intensities, you must specify your thresholds both in your TrainingPeaks account, and on your device. For example, you would use Garmin Connect to specify your thresholds on your Garmin, which would then sync to the device and take advantage of your dynamic individual thresholds.
Q: How do I know what my thresholds are?
A: The 80/20 plans come with rich documentation and support, including how to determine your thresholds.
Q: What is the difference between the Pace and Heart Rate structured workout plans?
A: The Pace plans are written as a % of your threshold pace, and the Heart Rate plans are written as a % of your threshold heart rate. You can choose which measure of intensity is best for you.
Q: Can I still do a workout without doing the export?
A: Definitely. Each workout contains a detailed description for you to follow whether or not it has been exported to your device.
Q: What is the difference between the structured workout run plans and the original run plans?
A: The original run plans are identical to the structured workout run plans, but the original plans do not use the new workout builder nor structured workouts and therefore the workouts cannot be exported. The original 80/20 plans still provide you with detailed instructions for each workout, and have been used successfully by hundreds of athletes. If you are unsure of which type of plan, we recommend a structured workout plan as it contains everything that the original plans contain, plus the option to utilize the structured workout features.
Q: Do you have structured workout triathlon plans?
A: At this time, the structured workouts are limited to run plans only, but we expect to have the triathlon plans ready by Spring 2017. You can still take advantage of the 80/20 system with the original triathlon plans. Once the structured workout plans are published, contact co-author David Warden to switch your original triathlon plan to a complimentary structured workout triathlon plan.
Q: Are structured workouts available on any other platform other than TrainingPeaks?
A: No, structured workouts is unique to TrainingPeaks.
Q: What if I have other questions?
A: Please contact contact co-author David Warden.
|Program and Level||Duration||Hours per Week||Price||TrainingPeaks Plans||Final Surge Plans|
|Marathon Level 3||18 Weeks||5.5 – 10.5||$49.95||Preview & Buy Plan||Preview & Buy Plan|
|Marathon Level 2||18 Weeks||4 – 7.5||$49.95||Preview & Buy Plan||Preview & Buy Plan|
|Marathon Level 1||18 Weeks||3.5 – 6.5||$49.95||Preview & Buy Plan||Preview & Buy Plan|
|Marathon Level 0||18 Weeks||2.5 – 5||$49.95||Preview & Buy Plan||Preview & Buy Plan|
|Half Marathon Level 3||15 Weeks||5 – 9||$39.95||Preview & Buy Plan||Preview & Buy Plan|
|Half Marathon Level 2||15 Weeks||4 – 6.5||$39.95||Preview & Buy Plan||Preview & Buy Plan|
|Half Marathon Level 1||15 Weeks||3 – 5||$39.95||Preview & Buy Plan||Preview & Buy Plan|
|Half Marathon Level 0||15 Weeks||2 – 4||$39.95||Preview & Buy Plan||Preview & Buy Plan|
|10K Level 3||12 Weeks||5 – 8.5||$29.95||Preview & Buy Plan||Preview & Buy Plan|
|10K Level 2||12 Weeks||4 – 6||$29.95||Preview & Buy Plan||Preview & Buy Plan|
|10K Level 1||12 Weeks||2.5 – 4||$29.95||Preview & Buy Plan||Preview & Buy Plan|
|10K Level 0||12 Weeks||2 – 3.5||$29.95||Preview & Buy Plan||Preview & Buy Plan|
|5K Level 3||9 Weeks||3.5 – 7||$29.95||Preview & Buy Plan||Preview & Buy Plan|
|5K Level 2||9 Weeks||3.5 – 6||$29.95||Preview & Buy Plan||Preview & Buy Plan|
|5K Level 1||9 Weeks||2 – 4||$29.95||Preview & Buy Plan||Preview & Buy Plan|
|5K Level 0||9 Weeks||2 – 3||$29.95||Preview & Buy Plan||Preview & Buy Plan|