Run Level Comparison
Which level is right for you? The table below profiles every 80/20 Run plan we publish.
Unless otherwise noted, these profiles do not include the optional 1.5 to 2 hours of weekly strength training that can be added to almost any plan.
Every 80/20 plan comes with a Level Guarantee: if the level or intensity type you chose turns out to be too hard or too easy, contact us for a complimentary switch to another level or type at the same distance. Still weighing it up? Let us help you choose.
| Distance and level | Best for | Weeks | Average hrs/week | Peak hrs/week | Typical week |
|---|---|---|---|---|---|
| Marathon Level 0 | Beginners, Masters | 18 | 4.5 | 6.75 | 5 Run, 2 days off |
| Marathon Level 1 | Low volume, Masters | 18 | 5.25 | 7.75 | 6 Run, 1 day off |
| Marathon Level 2 | Advanced athletes | 18 | 7 | 9 | 7 Run |
| Marathon Level 3 | Elite athletes | 18 | 9 | 11.25 | 9 Run |
| HalfMarathon Level 0 | Beginners, Masters | 15 | 3.75 | 5.75 | 5 Run, 2 days off |
| HalfMarathon Level 1 | Low volume, Masters | 15 | 4.75 | 6.5 | 6 Run, 1 day off |
| HalfMarathon Level 2 | Advanced athletes | 15 | 6.25 | 7.75 | 7 Run |
| HalfMarathon Level 3 | Elite athletes | 15 | 8 | 9.75 | 9 Run |
| 10KLevel 0 | Beginners, Masters | 12 | 3.25 | 4.5 | 5 Run, 2 days off |
| 10KLevel 1 | Low volume, Masters | 12 | 4.5 | 6.25 | 6 Run, 1 day off |
| 10KLevel 2 | Advanced athletes | 12 | 6 | 7.25 | 7 Run |
| 10KLevel 3 | Elite athletes | 12 | 7.5 | 9.25 | 9 Run |
| 5KLevel 0 | Beginners, Masters | 9 | 2.75 | 3.5 | 5 Run, 2 days off |
| 5KLevel 1 | Low volume, Masters | 9 | 3.75 | 5 | 6 Run, 1 day off |
| 5KLevel 2 | Advanced athletes | 9 | 5.5 | 6.75 | 7 Run |
| 5KLevel 3 | Elite athletes | 9 | 7.25 | 9 | 9 Run |
| Ultra50K Level 0 | Beginners, Masters | 18 | 4.75 | 7.25 | 5 Run, 2 days off |
| Ultra50K Level 1 | Low volume, Masters | 18 | 5.75 | 8.5 | 6 Run, 1 day off |
| Ultra50K Level 2 | Advanced athletes | 18 | 7.25 | 9.5 | 7 Run |
| Ultra50K Level 3 | Elite athletes | 18 | 9.25 | 11.5 | 9 Run |
| Ultra50 mile/100 K Level 0 | Beginners, Masters | 19 | 5.25 | 8 | 5 Run, 2 days off |
| Ultra50 mile/100 K Level 1 | Low volume, Masters | 19 | 6.25 | 10 | 6 Run, 1 day off |
| Ultra50 mile/100 K Level 2 | Advanced athletes | 19 | 7.5 | 11 | 7 Run |
| Ultra50 mile/100 K Level 3 | Elite athletes | 19 | 9.5 | 13.25 | 8 Run |
| Ultra100 mile Level 0 | Beginners, Masters | 22 | 5.5 | 9 | 5 Run, 2 days off |
| Ultra100 mile Level 1 | Low volume, Masters | 22 | 6.5 | 10.25 | 6 Run, 1 day off |
| Ultra100 mile Level 2 | Advanced athletes | 22 | 7.75 | 11.5 | 7 Run |
| Ultra100 mile Level 3 | Elite athletes | 22 | 9.75 | 13.5 | 9 Run |
| RunMaintenance Level 0 | Beginners, Masters | 12 | 2.75 | 3.5 | 4 Run, 3 days off |
| RunMaintenance Level 1 | Low volume, Masters | 12 | 3.25 | 4.25 | 5 Run, 2 days off |
| RunMaintenance Level 2 | Advanced athletes | 12 | 4.25 | 5.25 | 6 Run, 1 day off |
| RunMaintenance Level 3 | Elite athletes | 12 | 5.5 | 6.75 | 7 Run |
| HighSchool Cross Country Level 0 | Beginners, Inter-sport | 12 | 3.5 | 4.75 | 5 Run, 2 days off |
| HighSchool Cross Country Level 1 | Jr. Varsity | 12 | 4.25 | 5.25 | 6 Run, 1 day off |
| HighSchool Cross Country Level 2 | Intermediate, Varsity | 12 | 5 | 6.25 | 6 Run, 1 day off |
| HighSchool Cross Country Level 3 | Advanced, Varsity, Collegiate | 12 | 5.75 | 7 | 7 Run |
| OCR 3 to 8 Miles Level 0 | Beginners, Masters | 9 | 3.25 | 4 | 3 Run, 2 Strength, 2 days off |
| OCR 3 to 8 Miles Level 1 | Low volume, Masters | 9 | 4 | 5 | 4 Run, 2 Strength, 1 day off |
| OCR 3 to 8 Miles Level 2 | Advanced athletes | 9 | 5.5 | 6.5 | 4 Run, 3 Strength |
| OCR 3 to 8 Miles Level 3 | Elite athletes | 9 | 7 | 8.25 | 6 Run, 3 Strength |
| OCR Long Course Level 0 | Beginners, Masters | 12 | 3.75 | 5.25 | 3 Run, 2 Strength, 2 days off |
| OCR Long Course Level 1 | Low volume, Masters | 12 | 4.5 | 6 | 4 Run, 2 Strength, 1 day off |
| OCR Long Course Level 2 | Advanced athletes | 12 | 6 | 7.75 | 4 Run, 3 Strength |
| OCR Long Course Level 3 | Elite athletes | 12 | 8 | 10.25 | 6 Run, 3 Strength |
| RunRacing Weight Level 0 | Beginners, Masters | 6 | 4.25 | 4.75 | 4 Run, 2 Strength, 1 day off |
| RunRacing Weight Level 1 | Low volume, Masters | 6 | 5.25 | 6.25 | 5 Run, 2 Strength |
| RunRacing Weight Level 2 | Advanced athletes | 6 | 7.5 | 8 | 5 Run, 3 Strength, 1, day off |
| RunRacing Weight Level 3 | Elite athletes | 6 | 9 | 10 | 7 Run, 3 Strength |
| RunFaster Level 0 | Beginners, Masters | 7 | 2.5 | 3 | 4 Run, 3 days off |
| RunFaster Level 1 | Low volume, Masters | 7 | 3.25 | 4 | 5 Run, 2 days off |
| RunFaster Level 2 | Advanced athletes | 7 | 5.25 | 6.25 | 6 Run, 1 day off |
| RunFaster Level 3 | Elite athletes | 7 | 6.75 | 7.25 | 7 Run |
| BuildRun Endurance Level 0 | Beginners, Masters | 11 | 4.25 | 5.75 | 5 Run, 2 days off |
| BuildRun Endurance Level 1 | Low volume, Masters | 11 | 6 | 7.75 | 6 Run, 1 day off |
| BuildRun Endurance Level 2 | Advanced athletes | 11 | 7 | 8.75 | 7 Run |
| BuildRun Endurance Level 3 | Elite athletes | 11 | 8.75 | 11.5 | 9 Run |
| StartingOut/Starting Over Level 0 | Beginners, Masters | 6 | 2 | 2.5 | 3 Run/Walk, 4 days off |
| StartingOut/Starting Over Level 1 | Low volume, Masters | 6 | 2.5 | 2.75 | 3 Run/Walk, 1 Strength, 4 days off |
| StartingOut/Starting Over Level 2 | Advanced athletes | 6 | 3.75 | 4 | 3 Run/Walk, 2 Strength, 2 days off |
| StartingOut/Starting Over Level 3 | Elite athletes | 6 | 5 | 5.5 | 3 Run/Walk, 3 Strength, 1 day off |
| Masters 5K Level 0 | Beginners, Masters | 9 | 2.5 | 4 | 5 Run, 2 days off |
| Masters 5K Level 1 | Low volume, Masters | 9 | 3.75 | 4.75 | 5 Run, 1 Cross-Training, 1 day off |
| Masters 5K Level 2 | Advanced Masters | 9 | 5.5 | 7 | 4 to 5 Run, 1 to 2 Cross-Training, 1 day off |
| Masters 5K Level 3 | High volume, Masters | 9 | 6.75 | 8.5 | 6 Run, 2 optional Cross-Training, 1 day off |
| Masters 10K Level 0 | Beginners, Masters | 12 | 3 | 4.5 | 5 Run, 2 days off |
| Masters 10K Level 1 | Low volume, Masters | 12 | 4.25 | 6 | 5 Run, 1 Cross-Training, 1 day off |
| Masters 10K Level 2 | Advanced Masters | 12 | 6 | 7.5 | 4 to 5 Run, 1 to 2 Cross-Training, 1 day off |
| Masters 10K Level 3 | High volume, Masters | 12 | 7 | 9.25 | 6 Run, 2 optional Cross-Training, 1 day off |
| Masters Half Marathon Level 0 | Beginners, Masters | 15 | 3.5 | 5 | 5 Run, 2 days off |
| Masters Half Marathon Level 1 | Low volume, Masters | 15 | 4.75 | 6.25 | 5 Run, 1 Cross-Training, 1 day off |
| Masters Half Marathon Level 2 | Advanced Masters | 15 | 6.25 | 8.25 | 4 to 5 Run, 1 to 2 Cross-Training, 1 day off |
| Masters Half Marathon Level 3 | High volume, Masters | 15 | 7.5 | 9.25 | 6 Run, 2 optional Cross-Training, 1 day off |
| Masters Marathon Level 0 | Beginners, Masters | 18 | 4 | 6 | 5 Run, 2 days off |
| Masters Marathon Level 1 | Low volume, Masters | 18 | 5 | 6.75 | 5 Run, 1 Cross-Training, 1 day off |
| Masters Marathon Level 2 | Advanced Masters | 18 | 6.75 | 8.75 | 4 to 5 Run, 1 to 2 Cross-Training, 1 day off |
| Masters Marathon Level 3 | High volume, Masters | 18 | 8 | 10 | 6 Run, 2 optional Cross-Training, 1 day off |
| Masters Ultramarathon Level 0 | Beginners, Masters | 21 | 4.25 | 7.75 | 5 Run, 2 days off |
| Masters Ultramarathon Level 1 | Low volume, Masters | 21 | 5.5 | 9.5 | 5 Run, 1 Cross-Training, 1 day off |
| Masters Ultramarathon Level 2 | Advanced Masters | 21 | 7.25 | 10.75 | 4 to 5 Run, 1 to 2 Cross-Training, 1 day off |
| Masters Ultramarathon Level 3 | High volume, Masters | 21 | 9 | 14.25 | 6 Run, 2 optional Cross-Training, 1 day off |
| Norwegian 5K Level 0 | Beginners | 9 | 3.25 | 4 | 5 Run, 2 days off |
| Norwegian 5K Level 1 | Low volume | 9 | 4.5 | 5 | 6 Run, 1 day off |
| Norwegian 5K Level 2 | Advanced athletes | 9 | 6 | 7 | 7 Run |
| Norwegian 5K Level 3 | Elite athletes | 9 | 7.25 | 8.5 | 9 Run |
| Norwegian 10K Level 0 | Beginners | 12 | 3.25 | 4.25 | 5 Run, 2 days off |
| Norwegian 10K Level 1 | Low volume | 12 | 4.5 | 5.5 | 6 Run, 1 day off |
| Norwegian 10K Level 2 | Advanced athletes | 12 | 6 | 7 | 7 Run |
| Norwegian 10K Level 3 | Elite athletes | 12 | 7.5 | 8.5 | 9 Run |
| Norwegian Half Marathon Level 0 | Beginners | 15 | 3.75 | 5.25 | 5 Run, 2 days off |
| Norwegian Half Marathon Level 1 | Low volume | 15 | 5 | 6.5 | 6 Run, 1 day off |
| Norwegian Half Marathon Level 2 | Advanced athletes | 15 | 6.5 | 7.25 | 7 Run |
| Norwegian Half Marathon Level 3 | Elite athletes | 15 | 8 | 9 | 9 Run |
| Norwegian Marathon Level 0 | Beginners | 18 | 4 | 6 | 5 Run, 2 days off |
| Norwegian Marathon Level 1 | Low volume | 18 | 5.5 | 7.75 | 6 Run, 1 day off |
| Norwegian Marathon Level 2 | Advanced athletes | 18 | 7 | 9 | 7 Run |
| Norwegian Marathon Level 3 | Elite athletes | 18 | 8.5 | 10.75 | 9 Run |
Hours come from the plans themselves, so this table and every plan page always agree.