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80/20 Running: Run Stronger and Race Faster By Training Slower


TRAIN EASIER TO RUN FASTER

This revolutionary training method has been embraced by elite runners—with extraordinary results—and now you can do it, too.

Respected running and fitness expert Matt Fitzgerald explains how the 80/20 running program—in which you do 80 percent of runs at a lower intensity and just 20 percent at a higher intensity—is the best change runners of all abilities can make to improve their performance. With a thorough examination of the science and research behind this training method, 80/20 Running is a hands-on guide for runners of all levels with training programs for 5K, 10K, half-marathon, and marathon distances.

In 80/20 Running, you’ll discover how to transform your workouts to avoid burnout.

• Runs will become more pleasant and less draining
• You’ll carry less fatigue from one run to the next
• Your performance will improve in the few high-intensity runs
• Your fitness levels will reach new heights

80/20 Running promotes a message that all runners—as well as cyclists, triathletes, and even weight-loss seekers—can embrace: Get better results by making the majority of your workouts easier.

95 reviews for 80/20 Running: Run Stronger and Race Faster By Training Slower

  1. Andrew
    November 26, 2023
    5.0 out of 5 stars Useful Information for Novice to Experienced Coaches and Athletes
    Practical information with adequate explanations that gives the reader the understanding on how to make the system work for them.
    Helpful? 0 0
    JMR
    October 28, 2023
    5.0 out of 5 stars A great guide
    Matt Fitzgerald has a comprehensive approach to fitness. This book concentrates on training, but he’s got nutrition books as well. For me, they form...More
    Matt Fitzgerald has a comprehensive approach to fitness. This book concentrates on training, but he’s got nutrition books as well. For me, they form an internally consistent approach that improves fitness as much as a person is ready to commit to!
    Helpful? 0 0
    Rex S.
    August 23, 2023
    5.0 out of 5 stars Great book
    Highly recommend- awesome read and informative- runners - awesome read
    Helpful? 0 0
    evilt34cher
    July 31, 2023
    5.0 out of 5 stars Just as described
    Shipping could’ve been handled more professionally.
    Helpful? 0 0
    Kenn
    April 3, 2023
    5.0 out of 5 stars Interesting Read for Recreational Runners
    I've been running off and on for most of my life. Mostly because I had to be in shape for my occupation. I mostly trained for runs of 3 miles or less ...More
    I've been running off and on for most of my life. Mostly because I had to be in shape for my occupation. I mostly trained for runs of 3 miles or less and my training was running a few miles a week as fast as I could. "No pain, no gain" was the only way I knew. I retired and no longer had any external motivation to continue running. It was such a drag that I didn't miss it at all. Then I got soft and flabby and started running again. I did it the same way I always have, short and fast. I made some progress and won my age group in a couple of 5k races. I tried to train for 10k and I couldn't. My legs were always wore out and joints were constantly sore. I started researching different training methods and came across Maffetone, polarized, and 80/20. All of them emphasizing mostly low intensity training. I'm currently a month into Maffetone training and just finished this book. I'm getting much more mileage without wearing myself out and my pace is slowly coming down while my heart rate stays the same. It is also rather enjoyable and almost relaxing to run without panting and having my heart pounding. I believe the method works. It's a slow process and it will require patience and discipline to keep plugging along at a very low intensity and slow pace. This book has some great information that I will incorporate for my next phase of training. I think any runner could benefit from this training concept but it would be especially beneficial to aging recreational runners who want to train in a way that is sustainable and less prone to cause injury.
    Helpful? 0 0
    Luis
    December 17, 2022
    5.0 out of 5 stars Very straight forward!
    All the info is well explained to anyone to understand. Loved to learn a lot of new things about running and it’s history. Would recommend to anyone i...More
    All the info is well explained to anyone to understand. Loved to learn a lot of new things about running and it’s history. Would recommend to anyone interested in running!
    Helpful? 0 0
    John Bleichert
    January 30, 2022
    5.0 out of 5 stars Great book for those struggling with increasing mileage.
    I re-started running after 25 years* and it was tough. I was running regularly and I could do 3-5 mile runs, but not often. This book explained why (I...More
    I re-started running after 25 years* and it was tough. I was running regularly and I could do 3-5 mile runs, but not often. This book explained why (I was running way too fast) and how to fix it (run slower and more often). Totally kicked me up a notch and I started to hoover up the miles. Much appreciated.

    The author warns people in that position to keep it below 20 miles per week if you're not cross-training. Heed that advice. I did not, I was pulling 30+ for a while and now I am on the bench with a quad injury. Back in the game in the Spring! Heed the warning...

    * 50-something ex-smoker.
    Helpful? 0 0
    WayneChicago
    January 22, 2022
    5.0 out of 5 stars Teaches runners to slow down.
    Enjoyed the book. I train n in Zone 3-4 most of the time and have made significant gains in the 8 months I’ve been running. Those gains, however, are...More
    Enjoyed the book. I train n in Zone 3-4 most of the time and have made significant gains in the 8 months I’ve been running. Those gains, however, are plateauing now. I need to spend more time in Zone 2, and less time in Zone 4. The book is well-written and explains the principle in detail. There is much more to 80/20 than just doing 80% slow and 20% fast.
    Helpful? 0 0
    Chad Stuart
    January 13, 2022
    5.0 out of 5 stars another good Fitzgerald book
    I really like Matt Fitzgerald’s writing and philosophy. Not everyone does. But I do. This is the third or fourth book of his I’ve read that attests to...More
    I really like Matt Fitzgerald’s writing and philosophy. Not everyone does. But I do. This is the third or fourth book of his I’ve read that attests to my appreciation of his approach.
    Helpful? 0 0
    S&FNation
    September 18, 2021
    5.0 out of 5 stars Enjoy this book
    A lot of value information
    Helpful? 0 0
    Michelle M
    July 18, 2021
    5.0 out of 5 stars Great -backed up by data- info. No need to burn yourself out!
    Loved the data shared to back up the claims. Makes sense and I am going to implement to hopefully prevent burnout, overtraining., and injury.
    Helpful? 0 0
    Courtney
    June 16, 2021
    5.0 out of 5 stars New approach to training
    Prior to reading this book, I carried the misconception, ‘I’ve got to train fast to race fast.’ I invariably faced injury and plateaus in race results...More
    Prior to reading this book, I carried the misconception, ‘I’ve got to train fast to race fast.’ I invariably faced injury and plateaus in race results. 80/20 running offers a fresh approach to training, and I’m excited to see the results!
    Helpful? 0 0
    Gianpaulo P.
    May 21, 2021
    5.0 out of 5 stars Great book for runners
    The book seamlessly interweaves between styles: an instructional manual, scientific textbook, and entertaining story all in one. Includes running plan...More
    The book seamlessly interweaves between styles: an instructional manual, scientific textbook, and entertaining story all in one. Includes running plans and more.
    Helpful? 0 0
    MrEMeat
    May 17, 2021
    5.0 out of 5 stars Great for all skill levels
    I've had a love-hate relationship with running since high school. This book, however, offers a program that makes me excited to run! I said I'd never ...More
    I've had a love-hate relationship with running since high school. This book, however, offers a program that makes me excited to run! I said I'd never do another half marathon, but after reading this book, I've started training for a half again!
    Helpful? 0 0
    Ty Nelson
    April 23, 2021
    5.0 out of 5 stars loved it
    This book has totally changed my outlook on running and training in general for any sport. I highly recommend it for anyone!
    Helpful? 0 0
    Ross C.
    April 2, 2021
    5.0 out of 5 stars Guide to more enjoyable running
    The author does a good job presenting many studies in why the 80/20 training program works from elites to weekend warriors. I've begun my journey into...More
    The author does a good job presenting many studies in why the 80/20 training program works from elites to weekend warriors. I've begun my journey into 80/20 after stalling running progress and I feel it is helping. I like the fact he lays out many examples for tracking progress and has programs to help get started. Great investment in my health
    Helpful? 0 0
    Louis M Serrano
    January 4, 2021
    5.0 out of 5 stars Wish I had this book when I first started running!
    I could have saved myself some unneeded minor pains and some more serious injuries if I knew about the value of 80/20 training. Easy to read with some...More
    I could have saved myself some unneeded minor pains and some more serious injuries if I knew about the value of 80/20 training. Easy to read with some very helpful training templates added to get started. A very nice addition to my running library
    Helpful? 0 0
    Timothy L. Face
    November 11, 2020
    5.0 out of 5 stars The why behind running slower
    Any runner has probably heard the phrase “you have to slow down to get faster”. This book provides an explanation for why that is, getting into the sc...More
    Any runner has probably heard the phrase “you have to slow down to get faster”. This book provides an explanation for why that is, getting into the science behind it. While Fitzgerald is big on heart rate training, the principles can just as easily be applied if you run by pace as well. Sometimes I wanted him to go deeper into the science, but overall this book does a good job of explaining the why behind running more of your miles at a slower pace.
    Helpful? 0 0
    michael j.
    August 16, 2020
    5.0 out of 5 stars Don’t lace up without this insightful book mapping your path to improvement!
    An excellent overview of the necessity and research supporting why we can improve our running, fitness band race times with this strategy.A highly rec...More
    An excellent overview of the necessity and research supporting why we can improve our running, fitness band race times with this strategy.
    A highly recommended companion text to Race Weight and Race Weight Quick Start books.
    I have improved, strengthened and reduced injuries with this informative book.
    The leveled training regimens provided tested workouts and schedules. The material on diet and body metrics is understandable and easy to work with, love this program.
    Helpful? 0 0
    rberry1
    August 8, 2020
    5.0 out of 5 stars Great Resource and Well Laid Out
    Great Resource; well laid out and has drastically improved my running.
    Helpful? 0 0
    Seth Johnson
    May 2, 2020
    5.0 out of 5 stars Greatest resource I’ve read on running
    I’ve only been running for a year, but I’m very a very competitive person. I ran a 5k and kept increasing my distance to a half marathon. After that, ...More
    I’ve only been running for a year, but I’m very a very competitive person. I ran a 5k and kept increasing my distance to a half marathon. After that, I wanted to get faster. Embarked on a high intensity program and kept picking up new injuries. Finally found this book, and I’ve shaved 2 minutes off my fastest 5k time with no new injuries.

    I’ve since started training for triathlon, and picked up that book as well.
    Helpful? 0 0
    Brian
    May 1, 2020
    5.0 out of 5 stars Good Book
    I picked up this book as I started to get back into running. This book contains a plethora of information that is extremely helpful and I will apply. ...More
    I picked up this book as I started to get back into running. This book contains a plethora of information that is extremely helpful and I will apply. The tables are great, training plans are awesome and the author does a good job explaining. There was one minor draw back to this book and that it was more textbook than I was hoping for but you can win them all. I highly recommend this book for anyone look for information about running
    Helpful? 0 0
    Shawn V.
    April 24, 2020
    5.0 out of 5 stars As a Mountain Biker, This Book Helped Me A Lot
    Really wonderful read. This book pretty much taught me that everything that I learned from school coaches all the way up to my collegiate coaches was ...More
    Really wonderful read. This book pretty much taught me that everything that I learned from school coaches all the way up to my collegiate coaches was either misguided or flat out wrong. The 80/20 is an exciting prospect for someone who has always been somewhat fit, but had never reached peak fitness due to burn out of high intensity interval training. I would recommend this book to anyone in any endurance sport or wanting to lose weight through exercise, more specifically running.
    Helpful? 0 0
    Austin J. Becker
    March 2, 2020
    5.0 out of 5 stars My running is definitely improving
    Can't express how helpful this book has been. It's totally changed my running fitness. Wish I had read it years ago. I'd be a much better runner today...More
    Can't express how helpful this book has been. It's totally changed my running fitness. Wish I had read it years ago. I'd be a much better runner today.
    Helpful? 0 0
    James Schreiber
    December 13, 2019
    5.0 out of 5 stars Nice Running Plan Book
    Good training strategy if you can stick to it.
    Helpful? 0 0
    B.B
    September 23, 2019
    5.0 out of 5 stars Great Book!
    Great book for any level of runner. It really breaks down the science and physiology of running in lay man terms. Even after reading I continually ref...More
    Great book for any level of runner. It really breaks down the science and physiology of running in lay man terms. Even after reading I continually reference for advice in training. Great work Matt!
    Helpful? 0 0
    Marisol Mendez
    August 29, 2019
    5.0 out of 5 stars 80/20 running
    great book if you want to work on getting faster.
    Helpful? 0 0
    Louie Zuniga
    August 6, 2019
    5.0 out of 5 stars Book Purchase
    Great book condition. Will purchase again with this store.
    Helpful? 0 0
    Lori lee jean
    July 24, 2019
    5.0 out of 5 stars Highly recommend
    Great book
    Helpful? 0 0
    Roy Ayala
    July 24, 2019
    5.0 out of 5 stars Perfect for my fitness program
    I wanted to starting running again to improve my fitness especially since I just turned 60. I was not sure how my body would respond and it has been ...More
    I wanted to starting running again to improve my fitness especially since I just turned 60. I was not sure how my body would respond and it has been a pleasant surprise that following the 80/20 concept has been perfect for me. I like the low intensity as I did not want to push my body to much by exercising at a high level all the time. I would add that to offset the running I also started doing yoga to help my body be more flexible.
    Helpful? 0 0
    Ellie Bauer
    July 19, 2019
    5.0 out of 5 stars A must-read
    This book gives you the information you need to maximize your potential as a runner while minimizing injury. It’s well worth your time to read the ent...More
    This book gives you the information you need to maximize your potential as a runner while minimizing injury. It’s well worth your time to read the entire book and not just the training plans.
    Helpful? 0 0
    Josiah and Vanessa
    June 22, 2019
    5.0 out of 5 stars Rocked my world
    I’m training for my second IRONMAN with my brother, and he recommended this book which rocked my world. I nearly injured myself in training for my fir...More
    I’m training for my second IRONMAN with my brother, and he recommended this book which rocked my world. I nearly injured myself in training for my first IRONMAN because at the time I believed that training should be painful and consist of high intensity sessions of sweat infused dread. Now my training is highly enjoyable - I’ve throttled waaaayyy back and listen to hundreds of hours of podcasts while enjoying nature. What a good book.
    Helpful? 0 0
    Californian
    May 14, 2019
    5.0 out of 5 stars Great audio book on running - specially for beginners
    This audio book is about 5 hours long and covers almost all aspects of long distance running and endurance. This is a great resource for someone looki...More
    This audio book is about 5 hours long and covers almost all aspects of long distance running and endurance. This is a great resource for someone looking to start right and prepare right for their long distance runs.
    Helpful? 0 0
    Kindle Customer
    April 19, 2019
    5.0 out of 5 stars Knowledge
    I learned quite a bit from this book. Most, if not all, is backed by scientific studies. A good read.
    Helpful? 0 0
    Richard West
    December 26, 2018
    5.0 out of 5 stars Must have!
    Love this training guide! So thankful for Matt's coaching through this book.
    Helpful? 0 0
    BillW501
    December 26, 2018
    5.0 out of 5 stars High Intensity Run Tables Wrong?
    Well done book. Very impressive amount of research. I plan on using this for upcoming training. Don't know if anyone else has found this, but aren'...More
    Well done book. Very impressive amount of research. I plan on using this for upcoming training. Don't know if anyone else has found this, but aren't the high intensity run tables incorrect? The Intensity Breakdown only shows Low intensity: 15 minutes - which I assume accounts for the Zone 1, 2, and again Zone 1 times. The intervals also have Zone 1 cool down periods per interval which are not added to the Low intensity times on the Intensity Breakdowns but to the High Intensity totals. I believe this is added to the wrong intensity. Don't know how much this will throw most runners off, but it can skew the percentages at the end of the week. If I am reading this wrong and need my thinking about this corrected, please let me know....
    Helpful? 0 0
    Sujini2
    December 10, 2018
    5.0 out of 5 stars This book is my running Bible
    Hi. I'm Lisa. I'm 32 and I just started running in November of 2017 (when I was 31) with a goal to run a half marathon in mid April. I did that withou...More
    Hi. I'm Lisa. I'm 32 and I just started running in November of 2017 (when I was 31) with a goal to run a half marathon in mid April. I did that without a real plan, running a 5 mile tempo run once a week, a 2 mile speed session once a week, and a long run between 8 and 16 miles once a week. I had on and off injuries all throughout my training and came in at 2:04 for my first half.

    After that stupidness, I decided to pick up this book and followed the half marathon level 2 plan for my next half, coming in at 1:59 in September. I also ran the last 5 weeks of the same plan over again for my next half in November and came in at 1:53.

    I love this book because I did not experience any injuries while following this plan and I almost always felt fresh and strong. With that said, I am hesitant to attribute my performance increases solely to this book because there are so many factors... For instance, I am super young in my training age (only been running one year, so there is a lot of room to improve), I used this plan to train in the summer (summer running = more running gains), and this plan had me running more mileage than what I did previously (more mileage usually means improvements in speed).

    However, I'm really pleased with Matt Fitzgerald's recommendations and plans and I am now starting training for a full marathon in April using the level 2 marathon plan in this book. I will update again after that's all done!
    Helpful? 0 0
    T. Stanley
    November 28, 2018
    5.0 out of 5 stars Essential Training Reading
    Amazing book with great case studies and research. Thank you so much for the comprehensive training templates. I will use these to run two sub 3 hour ...More
    Amazing book with great case studies and research. Thank you so much for the comprehensive training templates. I will use these to run two sub 3 hour marathons in 2019 as a 37 year old man!
    Helpful? 0 0
    Ed M.
    September 11, 2018
    5.0 out of 5 stars Well Done
    I read constantly about running and this is easily a top 5 book for me. It is a game changer.
    Helpful? 0 0
    Ermenegildo
    June 25, 2018
    5.0 out of 5 stars Excelente libro de running
    Su lectura es muy entretenida. Incluye datos y revisión científica. Uno de los mejores libros de running que he leido.
    Helpful? 0 0
    Jhoskins
    March 18, 2018
    5.0 out of 5 stars Logical, proven method allowing me to achieve goals
    This is a clearly written book about a method I find works very, very well. I’ve long trained roughly 80/20 for cycling but picked up this book before...More
    This is a clearly written book about a method I find works very, very well. I’ve long trained roughly 80/20 for cycling but picked up this book before I began training for a half marathon (having never been a runner). I’m pleased to report a more formalized 80/20 program for running is working beautifully. I appreciate the author’s easy-to-understand logic, backed by data. Moreso, I appreciate having an easy-to-implement program to achieve some small personal goals. I’m sure I’ll re-read this book if and when i set my sights on a more formidable goal.
    Helpful? 0 0
    Steve P.
    March 4, 2018
    5.0 out of 5 stars Great book, and definitely has helped me get my ...
    Great book,and definitely has helped me get my longer miles in without hurting myself.
    Helpful? 0 0
    bart
    January 13, 2018
    5.0 out of 5 stars Haven't got to it yet, have got a lot ...
    Haven't got to it yet, have got a lot of books to read, but can't wait to get to it.
    Helpful? 0 0
    Antti Simonen
    January 11, 2018
    5.0 out of 5 stars The importance of running slow
    Great book about running. I think beginners and intermediate runners are getting the most out of this book but it has also good information for vetera...More
    Great book about running. I think beginners and intermediate runners are getting the most out of this book but it has also good information for veteran runners. Good pre-made programs for specific distance races and instructions how to plan your own program. I'm a novice runner and was able to immediately start running according to the instructions of this book.
    Helpful? 0 0
    Randy Stewart
    December 31, 2017
    5.0 out of 5 stars Five Stars
    Love this book! Great training plans. Really helped me increase my mileage safely and PR many races.
    Helpful? 0 0
    Andrew
    October 31, 2017
    5.0 out of 5 stars As seen by self-directed runner
    I've found this book after discussing the half-marathon training approaches with a friend. My friend has been in a running club for a couple of months...More
    I've found this book after discussing the half-marathon training approaches with a friend. My friend has been in a running club for a couple of months regularly training under supervision of a seasoned professional athlete. I, on the other side, is a complete opposite to that: self-directed, self-educated and rather chaotic runner. On top of running I've been doing lots of medium-to-high intensity cycling and strength training almost daily.

    My general rule for training was getting the shoes on and going as fast and as far as possible. After just a couple of discussions I realized that professional athletes have strict guidelines to training and — most astonishingly — they seem to train significantly less hard.

    Exactly this is covered in a book — it describes the history of training approaches in running, comparing results not only across past 100 years but also across different endurance sports.

    First part of the book is full of research descriptions motivating the 80/20 rule. The second part contains training plans and practical tips to make the system work.

    So far I have tried only a few low-intensity training sessions. Keeping the heart rate in the zones 1-2 is pretty hard, but I was able to sustain this intensity for 2 hours without any problem and soreness. Also during each session so far I am able to go a little faster for the same heart rate.

    Without this book I would continue running fast to get faster and quite probably never even consider anything else
    Helpful? 0 0
    Erik Hermansen
    July 13, 2017
    5.0 out of 5 stars Great coverage of why and how
    My favorite of the Fitzgerald books I've read so far. He explains in detail, backing up with studies and explanation, why an endurance runner should f...More
    My favorite of the Fitzgerald books I've read so far. He explains in detail, backing up with studies and explanation, why an endurance runner should follow the 80/20 rule. And he lays out the steps to do it very clearly, including sample plans. There is enough information available that you never need to follow his advice ritualistically. You always know enough to understand why to do things and can customize plans to your specific needs. Unlike other Fitzgerald books like How Bad do You Want It, this book was light on anecdotes and stayed focused on giving useful information to a runner.
    Helpful? 0 0
    Eric C. Miller
    July 6, 2017
    5.0 out of 5 stars Want to run faster? Read this.
    This book is the real deal; it got the job done. I followed the last 9 weeks (already had a decent base) of half-marathon training plan 2 and shaved 1...More
    This book is the real deal; it got the job done. I followed the last 9 weeks (already had a decent base) of half-marathon training plan 2 and shaved 10 minutes off my 13.1 mile time! Also took 5 minutes off my 10k time a month before my goal race! While following the plan I've noticed marked differences in how my heart rate responds to faster paces.

    I also enjoyed reading about the research behind 80/20 training and was glad to be introduced to Seiler's research.
    Helpful? 0 0
    pinotgrigio
    April 12, 2017
    5.0 out of 5 stars Recommended to all recreational runners
    Interesting book, touches many aspects of marathon training. It thought me to look at training from a different perspective, out of the box. I should ...More
    Interesting book, touches many aspects of marathon training. It thought me to look at training from a different perspective, out of the box. I should say, it is a professional advice. The book is easy to read, too. I used this method through entire 4 months training and felt better and had no injuries. Running is more fun if you don't rush all the time.
    Helpful? 0 0
    Manuel Bartlett
    April 11, 2017
    5.0 out of 5 stars Great book for runners
    This is a great book for runners of all levels,
    In my opinion. It has simple guidelines for a balanced training.
    Helpful? 0 0
    Ben Bernall
    February 10, 2017
    5.0 out of 5 stars Highly recommended read for any endurance athlete looking to find a ...
    Well written and informative. Highly recommended read for any endurance athlete looking to find a balance in their training.
    Helpful? 0 0
    nathaniel rubio
    January 5, 2017
    5.0 out of 5 stars yes please
    this book has put my feet back on the roadfirst 4is chapters are short. he talks about the medical studies that back his logic.workout plans are strai...More
    this book has put my feet back on the road
    first 4is chapters are short. he talks about the medical studies that back his logic.
    workout plans are straight forward.
    enjoyed this book.
    Helpful? 0 0
    Scott R Hagerty
    January 5, 2017
    5.0 out of 5 stars Great read!
    The Author does a great job of laying out his case and then explaining the science behind it. I'll definitely be working toward his suggestions in my...More
    The Author does a great job of laying out his case and then explaining the science behind it. I'll definitely be working toward his suggestions in my training routine. He kept what could have been a very dry subject entertaining while being instructional.
    Helpful? 0 0
    Rob L
    December 13, 2016
    5.0 out of 5 stars Fantastic book with methods supported by case studies and training plans
    Fantastic book and an easy read. I like that it includes training plans for each race category and for the different levels of fitness. I have been ...More
    Fantastic book and an easy read. I like that it includes training plans for each race category and for the different levels of fitness. I have been following the half marathon training plan for 4 weeks now, and I feel better than ever. I highly encourage runners to read this book because it explains the "why" by using case studies.
    Helpful? 0 0
    Adam Danks
    October 7, 2016
    5.0 out of 5 stars A quality nugget. Take a bite!
    M. Fitzgerald style. Factual, quality info layered into an applicable story board for endurance athletes. A quick read that will turn into a good reso...More
    M. Fitzgerald style. Factual, quality info layered into an applicable story board for endurance athletes. A quick read that will turn into a good resource for far longer than it takes to ingest.
    Helpful? 0 0
    Dave
    September 10, 2016
    5.0 out of 5 stars Great book very informative opened my eyes to what I ...
    Great book very informative opened my eyes to what I was doing wrong and looking forward to implementing this into my training routine!
    Helpful? 0 0
    Ray Tetrault
    September 5, 2016
    5.0 out of 5 stars This is a great resource and puts into writing the research of those ...
    This is a great resource and puts into writing the research of those in the running community. This is a no nonsense approach to training that will e...More
    This is a great resource and puts into writing the research of those in the running community. This is a no nonsense approach to training that will eliminate or at least greatly reduce injuries. This material confirms my beliefs in what I have coached for years.
    Helpful? 0 0
    Matthew Kingore
    August 30, 2016
    5.0 out of 5 stars Train Easier to Run Faster
    Running isn't supposed to be all hard all the time. In 80/20 Running, running and fitness expert Matt Fitzgerald lays out a training program in which ...More
    Running isn't supposed to be all hard all the time. In 80/20 Running, running and fitness expert Matt Fitzgerald lays out a training program in which runners do 80% of their runs at a low intensity and only 20% at moderate or high intensity. Speed work may be sexier, but the first half of this book lays out a convincing case for racing faster by training slow. The second half includes training plans from the 5K to marathon, thorough descriptions of a litany of Fitzerald's favorite workouts and detailed intensity control guidelines. At each race distance training plans are included for beginner, intermediate, and advanced runners. Follow this easy-to-use guide and your runs will become more enjoyable, you'll carry less fatigue from one workout to the next, and your fitness will steadily improve.
    Helpful? 0 0
    Greg
    June 23, 2016
    5.0 out of 5 stars This is a book you need to read through and ...
    This is a book you need to read through and then re-read to get the full details on running slower to get faster. Fitzgerald provides enough specifics...More
    This is a book you need to read through and then re-read to get the full details on running slower to get faster. Fitzgerald provides enough specifics to make 80/20 running something the average runner can do without having a personal coach or trainer. Even if you don't get faster following the 80/20 model, running will be more enjoyable.
    Helpful? 0 0
    Paul Maire
    June 17, 2016
    5.0 out of 5 stars Five Stars
    Excellent book read. I highly recommend to any person training to improve fitness.
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    Gani Sultanov
    March 29, 2016
    5.0 out of 5 stars The best and enjoyable training method to boost your running perfomance!
    At the first stage I was a little bit sceptical about 80/20 running which sounded contradictory to general belief - do more intense training and gradu...More
    At the first stage I was a little bit sceptical about 80/20 running which sounded contradictory to general belief - do more intense training and gradually increase mileage. But then I decided to give a try and make small experiment. For my trial I've chosen half-marathon race in Sochi which was on 27 March 2016. I've selected Training Plan Level II, defined my heart rate zones and a little bit aligned with perceived effort.

    The most difficult thing in the whole experiment was to learn how to slow down. When your entire workout lasts 45 minutes is Z1 you hardly keep yourself from pushing. But it takes time for body to adjust to these slow paces and day by day you becoming more and more better runner. I was training 6 days per week occasionally skipping workout or replacing it by cross training exercise suggested by Matt.

    Just one month before my race I've noticed great pace improvement when compared average values in Z1 and Z2 and this has gave me confidence that I am on the right track.

    So I've run my race with my PB 1:49 vs 1:57 on last year and I was very happy when I crossed finish line. During preparation process I did not feel any soreness or fatigue after the workout which allowed me to train almost effortlessly. Now I am strong adept of 80/20 Running and can recommend it to anyone especially who suffer from injuries or hate exhausting workouts. Just believe it - once you slow down and keep 80% all of your running in low intensity it would bring you benefits you feel immediately.
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    Kindle Customer
    March 25, 2016
    5.0 out of 5 stars Highly recommended
    I didn't know that one can train in a very easy and relaxed way. Now I'm spending more than ten hours per week applying the rules of this book and it...More
    I didn't know that one can train in a very easy and relaxed way. Now I'm spending more than ten hours per week applying the rules of this book and it was never so easy and joyfully. Great Matt!
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    Pen Name
    March 24, 2016
    5.0 out of 5 stars Five Stars
    Great book. Backed by national fitness studies. Highly recommend. Will change the way you train.
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    Flynut262
    March 9, 2016
    5.0 out of 5 stars Great read - full of stuff you can use
    This is a great read - full of information you can use to run better. I am a 51 year old runner with over 45 marathons behind me. But as you get older...More
    This is a great read - full of information you can use to run better. I am a 51 year old runner with over 45 marathons behind me. But as you get older, you tend to forget the basics. Well, since implementing the ideas in this book, I am feeling better (more energy) and I have increased my mileage. Because of having read this book, I am now looking forward to a fun and rewarding year on the roads. Thanks Matt for writing this very informative and helpful book.
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    tw
    February 20, 2016
    5.0 out of 5 stars A must have for any runner.
    Great information about running with the science to back it up. A must have for any runner.
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    Kyra H Morris
    January 10, 2016
    5.0 out of 5 stars Improved my running and my pleasure
    I am not a runner, but I enjoy the challenge and the stimulation. Training this way improved my speed by 1.5 min per mile to finish a half marathon wi...More
    I am not a runner, but I enjoy the challenge and the stimulation. Training this way improved my speed by 1.5 min per mile to finish a half marathon within 6 months.
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    Momma
    January 2, 2016
    5.0 out of 5 stars This book has been great for me
    Within a couple of weeks of following the training schedule and the theory behind this book, all my running aches and pains went away. Running became ...More
    Within a couple of weeks of following the training schedule and the theory behind this book, all my running aches and pains went away. Running became enjoyable once again. After completing the intermediate training schedule for a half marathon I achieved a PR time by several minutes. This book has been great for me.
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    D in TO
    December 30, 2015
    5.0 out of 5 stars Great book - pls add a similar book for triathlon!
    Would love to see a triathlete version too! Would highly recommend for new & experienced runners! Keep on running! A
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    ZeroMetersRunning
    November 27, 2015
    5.0 out of 5 stars Why are you not running like this?
    Slow down! That's what 80/20 running is about and it gives you the research to back it up. A must read for all runners.
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    Kim T
    November 9, 2015
    5.0 out of 5 stars It is very technical but if you can get past that it is a very useful book. My running has totally improved by using ...
    ok let's be honest this book is DRY. It is very technical but if you can get past that it is a very useful book. My running has totally improved by us...More
    ok let's be honest this book is DRY. It is very technical but if you can get past that it is a very useful book. My running has totally improved by using this method.
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    Rachel Anne Land
    September 12, 2015
    5.0 out of 5 stars Quick, super informative read!
    Wow! I used to think I had to run hard every day, and with little results I was getting super frustrated along the way. Only using this training appr...More
    Wow! I used to think I had to run hard every day, and with little results I was getting super frustrated along the way. Only using this training approach for two weeks now, my body has already thanked me, and my times continue to decrease in time. I highly recommend this amazing book to anyone looking for a simple, informative read. I could barely set this book down.
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    Charlene N
    September 1, 2015
    5.0 out of 5 stars Life-Changing Book
    This book has been life-changing for my daughter who runs cross country and track. As a biology teacher, I loved the science behind why 80/20 works. ...More
    This book has been life-changing for my daughter who runs cross country and track. As a biology teacher, I loved the science behind why 80/20 works. My daughter took 1:20 off her best 5K after only 9 weeks of training, putting her into a range that would be competitive for scholarships. The fast times are great, but the best thing is she really enjoys and looks forward to running each day. She has increased her weekly mileage safely and has been injury and pain-free. I HIGHLY recommend this book to any runner who wants to enjoy running more and/or improve their personal bests--5K to marathon. Matt Fitzgerald's training recommendations are based on heart-rate but he compares that to perceived effort and McMillan race paces.
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    Mila
    August 31, 2015
    5.0 out of 5 stars My only regret is that, I haven't read this book earlier
    I really really liked this book! I've been training with Pear App for a few months now, but never fully accepted the concept of this slow training, so...More
    I really really liked this book! I've been training with Pear App for a few months now, but never fully accepted the concept of this slow training, so my workout scores were pretty average and my progress was slow. I hope that now, that I truly understand the science behind this method I would stick to my training zones more thoroughly and see better results.
    Although, I wasn't really training by the 80/20 rule, I was still able to run almost every day at those mostly slow intensities without burn out or injuries.
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    Robert Clair
    July 26, 2015
    5.0 out of 5 stars Highly recommended for long term training
    Two weeks into 5k training and seeing an improvement. Straight forward training that's enjoyable! Unlike some other programs where you are only doing ...More
    Two weeks into 5k training and seeing an improvement. Straight forward training that's enjoyable! Unlike some other programs where you are only doing intense grueling workouts. Highly recommended for long term training.
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    Pablo F. Carreno
    June 18, 2015
    5.0 out of 5 stars Best running book out there
    Great book. All the information is really relevant. He explains why this method works based on actual research. He guides you step by step on how to f...More
    Great book. All the information is really relevant. He explains why this method works based on actual research. He guides you step by step on how to follow this training.
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    Orbis
    June 16, 2015
    5.0 out of 5 stars Excellent read
    Easy read. The system is working very good for me. I am in my sixties, recovering from injury; following this program, I coming back much quicker tha...More
    Easy read. The system is working very good for me. I am in my sixties, recovering from injury; following this program, I coming back much quicker than expected.
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    Amit Srivastava
    June 9, 2015
    5.0 out of 5 stars Matt is one of the best writers in the business and has outdone himself with ...
    Matt is one of the best writers in the business and has outdone himself with this one! Is a must read and follow, specially for injury prone runners
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    KAM
    June 8, 2015
    5.0 out of 5 stars Really made me rethink my approach to running (I'm no ...
    Really made me rethink my approach to running (I'm no big or fast distance runner), by showing my how to plan my runs so that I make progress.
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    Me
    June 3, 2015
    5.0 out of 5 stars Good book
    This book gives a great summary of the 80/20 rule. It basically surveys the work of Stephen Seiler and others, explaining the advantages of this train...More
    This book gives a great summary of the 80/20 rule. It basically surveys the work of Stephen Seiler and others, explaining the advantages of this training regime over the classic ones.

    While mainly focused on running, I think that other endurance athletes will enjoy it as well (I am personally a cyclist).

    It also explains how to structure an 80/20 plan for different running distances which is great for someone who wants to implement this program.
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    Nick K
    May 29, 2015
    5.0 out of 5 stars This book revolutionized the way I train!
    This book revolutionized the way I train. 3 months after picking it up, I'm faster than I've ever been. Apparently everyone in my running group alre...More
    This book revolutionized the way I train. 3 months after picking it up, I'm faster than I've ever been. Apparently everyone in my running group already knew that you are supposed to do 80% of your runs in the aerobic zone - I had no clue. I have a really high resting heart rate so this was never really an option for me when trying to stick with the group. They were running slow, but I was huffing and puffing. Now, after 3 months of running very slowly on my own, I'm back with the group, keeping up when I want to, and feeling great! I've shaved an entire minute off of my 5k PR, and that wasn't even at full capacity!
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    Grl
    April 11, 2015
    5.0 out of 5 stars This works
    I totally agree with Fitzgeralds philosophy. I have seen vast improvements in my running by following the 80/20 formula. I use this in conjunction w...More
    I totally agree with Fitzgeralds philosophy. I have seen vast improvements in my running by following the 80/20 formula. I use this in conjunction with the Hansons Marathon method, and it really has helped me increase my mileage, and reduce injuries.
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    Sidney D. Parker
    April 4, 2015
    5.0 out of 5 stars Best running book I have ever read
    Best running book I have ever read. The book explains how much high intensity training should be incorporated into your running routine and offers di...More
    Best running book I have ever read. The book explains how much high intensity training should be incorporated into your running routine and offers different ways to include this high intensity training....
    Helpful? 0 0
    Roger M.
    December 27, 2014
    5.0 out of 5 stars Quick and easy. Provides just enough information to establish credibility and ...
    Quick and easy. Provides just enough information to establish credibility and belief in the approach and strategy. And I'm using the 80/20 running p...More
    Quick and easy. Provides just enough information to establish credibility and belief in the approach and strategy. And I'm using the 80/20 running principles in my race training. I will update this based on my next race in Arizona.
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    Ladybug
    December 23, 2014
    5.0 out of 5 stars Relax and have fun with your running, while still making progress.
    This book will help your really enjoy your running, have a better idea of how to run injury free, and gives good info on evaluating common sense nutri...More
    This book will help your really enjoy your running, have a better idea of how to run injury free, and gives good info on evaluating common sense nutrition.
    Helpful? 0 0
    Daniel
    December 10, 2014
    5.0 out of 5 stars This book is fairly basic but includes some good tidbits (especially the crosstraining chapter)
    This book is fairly basic but includes some good tidbits (especially the crosstraining chapter). I did appreciate the amount of studies cited as evid...More
    This book is fairly basic but includes some good tidbits (especially the crosstraining chapter). I did appreciate the amount of studies cited as evidence to support Mat's case. I would have enjoyed a few more visual diagrams, E.g. the science of slow and ventilatory threshold.
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    cvu777
    December 3, 2014
    5.0 out of 5 stars The most up to date book on endurance training for runners. A must read!!!
    Amazing read. This book has confirmed what I learned the hard way. If you are serious about training properly and efficiently; get a Vo2 test to det...More
    Amazing read. This book has confirmed what I learned the hard way. If you are serious about training properly and efficiently; get a Vo2 test to determine your Heart Zones for aerobic and anaerobic training. It will cost you some $$ but it removes all the guess work and "mathematical" estimations. Last year, when I started to train for my Ironman 70.3, I got into an interesting debate with my running team. The question was do you use Heart Rate (HR) monitor zones to train your body for aerobic endurance or do you run by "feel"? The debate quickly turned into which current training methodology is the most effective: 1) Low (HR) intensity-High Volume (miles) or 2) High HR intensity-low Volume (miles). I had recently gotten a Vo2 test and I realized that for years, I was training in the "junk" zone. The junk zone is the zone between aerobic and anaerobic activity where you are not helping either system. As a consequence, I had to deliberately slow my pace to almost 2 minutes slower per mile to keep my HR in the proper zone. My friends thought that this was completely ridiculous but I showed them previous science and Vo2 results that confirmed that I needed to train at a lower HR intensity. Because when racing in an IM 70.3, you do not want to go anaerobic else, you will not complete the race. After my IM 70.3, I realized that the biggest mistake I made was that I did not do enough anaerobic training. This book is the missing puzzle piece! It discusses the best method's to train for endurance events. 80% at low-intensity high volume and 20% at a high intensity low volume. So, for every 10 miles, 8 are at a zone 2 low intensity pace (pure aerobic) and 2 miles are are a high intensity pace (pure anaerobic). Here's my tip: You need to stick with the HR zone for at least 2 months, then your body will start getting faster to where you are back at your original race pace but at a lower HR. It happened to me and it will work for you! Buy this book! Get Vo2 tested and best wishes on your race!
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    Damion Watts
    November 29, 2014
    5.0 out of 5 stars Matt Fitzgerald is a great sports training writer
    Matt Fitzgerald is a great sports training writer! He does a great job digging through the science to justify his ideas.
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    Golfbrew
    November 21, 2014
    5.0 out of 5 stars Good book, interesting concepts and I've been able to ...
    Good book, interesting concepts and I've been able to apply it to my running right away. Definitely changed my way of thinking about my training as I ...More
    Good book, interesting concepts and I've been able to apply it to my running right away. Definitely changed my way of thinking about my training as I was definitely one who would spend most of my time running at moderate or higher intensities and it has been a good tool for mixing things up.
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    Bryan P. Cook
    November 15, 2014
    5.0 out of 5 stars Read the book and thought this makes sense. Download ...
    Read the book and thought this makes sense. Download Pear app for iPhone and completed 6 weeks of training on the 80/20 plan for 5k/10k. Today I rad 5...More
    Read the book and thought this makes sense. Download Pear app for iPhone and completed 6 weeks of training on the 80/20 plan for 5k/10k. Today I rad 59 seconds faster than my previous 5k. I'm a believer.
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    Patrick Flynn
    November 14, 2014
    5.0 out of 5 stars Invaluable training advice
    If you're a serious runner, or even would just like to make the most of your time running and AREN'T "serious", this is the book for you.
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    Homechef
    November 12, 2014
    5.0 out of 5 stars And it does work - you can run a lot more if you run easy. I'll update this review once I've put the ...
    No really - slow down. A lot of books ask you to run 70% of threshold pace, but don't really talk about how that should *feel*. And initially it doesn...More
    No really - slow down. A lot of books ask you to run 70% of threshold pace, but don't really talk about how that should *feel*. And initially it doesn't feel particularly... productive. So you don't. So it isn't. Basically 80% of this book convinces you to run your slow runs slow. And it does work - you can run a lot more if you run easy.
    I'll update this review once I've put the training strategy to use for a couple of races....
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    nadine99
    November 8, 2014
    5.0 out of 5 stars Probably the best book for endurance athletes out there
    I was honestly surprised at how much this book helped me with my running. Matt F. nailed the ratio between slow and fast running and identified the ke...More
    I was honestly surprised at how much this book helped me with my running. Matt F. nailed the ratio between slow and fast running and identified the key principle that slow running actually helps you gain endurance. Plus he clearly outlines how to know if you are going slow enough This book is very well researched. Probably the best book for endurance athletes out there.
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    johntsharp
    November 5, 2014
    5.0 out of 5 stars Tune Your Training
    Finished reading Matt Fitzgerald's 80/20 Running. As expected, it begins generally comparing Emil Zátopek type intervals (HIIT) with Lydiard's methods...More
    Finished reading Matt Fitzgerald's 80/20 Running. As expected, it begins generally comparing Emil Zátopek type intervals (HIIT) with Lydiard's methods and brings more clarity, with additional insights learned over the years through objective research and top runners, running logs. He clearly made the case for Lydiard's methods. I'm excited to tune my personal training schedule around these recommendations. I even received some vindication for my uphill treadmill walking which I personally credit for my improved performance at Hardrock 100 this year. He did cover cross-training alternatives, however the rower and VersaClimber were not mentioned which was unfortunate. An interesting topic was the slideboard for cross-tranining with its lateral movements helping to develop the muscles on the inside and outside of the hips. I rate this book as 5 stars! Get your copy today!!!!!
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    PJ
    October 1, 2014
    5.0 out of 5 stars Excellent book
    Excellent book with lots of good advice for runners of all levels. A clear roadmap for improving one's running and preventing injury.
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    Kristijan
    September 2, 2014
    5.0 out of 5 stars Great book!
    Everybody should read this book. If you want to run without health problems, you want to run fast....just read this book!
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