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.
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.
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.
I’ve since started training for triathlon, and picked up that book as well.
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!
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
I also enjoyed reading about the research behind 80/20 training and was glad to be introduced to Seiler's research.
In my opinion. It has simple guidelines for a balanced training.
first 4is chapters are short. he talks about the medical studies that back his logic.
workout plans are straight forward.
enjoyed this book.
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.
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.
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.
I'll update this review once I've put the training strategy to use for a couple of races....