80/20 10K – Level 1

About the plan

12-week plan based on the 80/20 methodology for beginner runners preparing for their first 10K or for athletes who prefer a lower-volume program. The 80/20 philosophy holds that roughly 80% of training should be done at low intensity and only 20% at moderate and high intensities. This approach reduces injury risk, improves recovery and optimizes physiological adaptations. Plan structure: