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

This is an excellent book that explains the concepts well with appropriate tales to support these!

In general this book is very informative and useful. The 80/20 concept makes a lot of sense and it's great to have this backed up by scientific evidence...however sometimes the book goes into and lingers on the detail too much. It is not an easy read in places. I have used the concept and info to devise my own running plan for a half marathon and so far so good...running at low intensity takes a bit of getting used to but it is more relaxing. Time will tell

This is a wonderful book that has immediately altered the way I train as a distance runner. It has given me the confidence to aim for higher mileage than I'd previously run, knowing that solid physiological benefits await me, while at the same time explaining why I have had mixed results over the last few years - and some over-use injuries along the way. Fitzgerald sets out a strong argument in favour of training 80 percent of the time at relatively slow paces (a minute or two slower than your marathon race pace), and about 20 percent of the time at moderate to fast paces (around marathon race pace or faster). The idea is that this division of training time/miles will benefit all of the body's adaptations to endurance training while avoiding the over-use injuries and burn-out that come with too much moderate/fast running; and at the same time avoiding the lethargy of endless slow miles that don't change heart stroke-volume, or much alter mitochondria density, etc.I have been guilty of doing too much moderate-paced mileage myself in previous years: miles that were too tiring to recover from before fast work-outs, but too slow to really challenge me aerobically. This book sets out why that is wrong, and supports the anecdotal benefits of the 80:20 split observed in many elite athletes, with recent scientific studies that corroborate the idea - studies not just over the usual "6 weeks with moderately-fit high-school students..." (whatever they are?!), but with already well-trained amateurs for several months.Although I'm quite quick compared to the average 5k to marathon runner, the principles in this book relate to every runner, no matter what their age, talent or experience. Technical jargon is kept to a minimum, but when it was used it was clearly explained. And practical examples of training plans for a range of abilities and event distances were included, so you're not just left high-and-dry with the facts either. In case you're still in any doubt: I can't recommend it enough!

If you're looking to buy this book, please get the hard copy. It is that good, in my humble opinion. Even before I was halfway through the book, I was already taking notes and went straight out to do my first slow run that afternoon just to try it out! It was a revelation and unlike any of my previous runs. As an "older" runner ( in my forties) and having just picked up running few months ago, I run purely for my fitness and not for races. I clock 10-15miles/week and run almost the same pace for every run which I now know fall into Zone 3 most of the time. No wonder I feel tired and sometimes stuck in a rut. As a novice runner, I can't comment on my PR ( not yet anyway) nor the science behind the numbers, but as a running enthusiast, all I can say is, don't remember smiling so much from enjoying my first slow run ( I did 7 miles that day) on trails. It was unusual to hold back so much but that in return allowed me to finish my run feeling like I could run more if I had the time! I've since then not only finished the book but I've drawn up my own training plan for the first time. Feels strange for me as a non racer to run for a purpose now. Thank you Matt for writing this book.

Firstly, and despite the 3-star rating I consider the training methodology to be spot on, however the way it's delivered leaves a lot to be desired. The first 5 chapters are what I would describe as "why to" and oh boy it takes some wading through. If you like multiple references to studies involving so many athletes at this or that University read it, but if you are already sold on running slow to race faster, skip to chapter 6 for the "how to" good stuff.Unfortunately, and I quote "for reasons of space economy" the training plans are crammed into the last few chapters in a format that makes using them totally infuriating. Once you have worked out your training zones in chapter 6 (and I accept this is a necessary step), choose the appropriate training plan in chapters 8-11, then flip back to chapter 7 to discover what each run actually consists of. I followed the 18-week marathon plan, so painstakingly repeated the procedure more than 126 times! Oh yes, the author omits to explain what the marathon simulator run consists of, so expect to spend more time Googling that one.Written a decade ago, I guess the author felt he had to justify the methodology in great detail, but in doing so failed to present the training plans in a user-friendly format. I stuck with it, decoded the tables and built my Spring marathon training plan on a spreadsheet. I'm happy with the end result, but surely there must be an easier way!

I’ve been meaning to review this book for years! I went from running slow and always getting injured, to running a sub 18 minute 5k, sub 1 hour 25 half marathon and running almost daily. I put that success almost all down to this book.Through the 80/20 method, my running is more enjoyable, far more sustainable and effective.Anyone that wants to run faster and avoid injury should look no further than this book. It is essential reading.

Good read.

I first purchased Matt Fitzgerald's 80/20 triathlon training book, which is actually a follow on to this book, but as I was training for a triathlon I started there. The 80/20 principles are borrowed from other authors and researchers, but the explanations and integration into a training regime is what makes this book so valuable. I'm in my fifties starting out late in life, and don't have the time or energy to go 120% all the time, so understanding the 80/20 principles and how they work for all types of athletes was inspiring. I used it to prepare for two triathlons and found the methodology behind the training exceptionally well documented, backed by data and case studies, and brought to life in an easy to use training system. I then purchased this book and have completed a 10K race and am working towards my first Half. The principles are the same across sport disciplines, which makes it easy and practical to apply into a daily routine. I've personally seen great results, but what sold me was the testimonies and achievements of the pro athletes who all train based on these principles. Highly recommend!

(Desde la perspectiva de alguien que lleva un año corriendo) Tuve una lesión, me dejó parado 4 meses y cuando regrese quise llevármela tranquila. Encontré este libro y con los consejos pude volver a subir el volumen, aun no llego al punto en el que estaba, pero voy en camino. Esto te ayudará a saber estructurar tus entrenamientos si no sabes hacerlo, lo mejor es que dado el enfoque 80 20, será difícil que te lesiones, sin embargo, considera todos lo que te comenta antes de llegar a los planes elaborados.

Piacevole scoperta di questo metodo. Poi ho preso anche il libro sul triathlon forse ancora meglio di questo. Il plus inatteso è stata la storia delle metodiche di allenamento da Zatopek in poi davvero avvincente. Ci sono poi le tabelle espresse a tempo quindi nessun problema con le miglia. Fondamentalmente ho imparato ad andare piano negli allenamenti easy controllandomi con il cardio

'Relentless Forward Progress'を読んでいた所、この著者、Matt Fitzgeraldの名前が出てきたので読んでみた。要約すると、耐久スポーツ、特に長距離走の場合、トレーニングの80％は話しながら走れる程度の軽負荷、残りの20％を中〜高負荷で行うことで記録が飛躍的に伸びると言う内容。同様のトレーニング法を推奨しているコーチは多く、例えば有名な小出義雄監督もその一人だし、最近よく聞くマフェトン理論も結局は同じような事を目指した練習法だ。この本のキモと言えるのは、『軽負荷の練習でも良い』ではなく『軽負荷でなければならない。』と明確に述べている点。これまで軽負荷のランニングは無駄な練習『ジャンクマイル』と蔑まれていたが、逆に『見栄や焦りのために中〜高負荷のトレーニングをする事は記録更新の障害にしかならない』という事実を豊富な裏付けとともに詳細に述べている。『周りが眉をひそめる程ゆっくり走るくらいで良い。』『練習は虚栄心との戦いである。』と言い切ってくれる本は中々ない。この本に沿って心拍数をチェックしながら練習してみると、月間距離が飛躍的に増えたとともに、記録も着実に伸びている。トレランやウルトラ愛好家の人には’Racing Weight' とともにオススメの本。

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.

En väldgt viktig bok för alla löpare. Den hade dock kunnat kortas ned rejält, säkert till mindre än hälften, utan att det centrala budskapet gått förlorat.