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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.
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.
272 pages, Paperback
First published September 2, 2014
About the author
Matt Fitzgerald
69 books364 followersMatt Fitzgerald is the author of numerous books on sports history and endurance sports. He has enjoyed unprecedented access to professional endurance athletes over the course of his career. His best-sellers include Racing Weight and Brain Training for Runners. He has also written extensively for Triathlete, Men's Fitness, Men's Health, Outside, Runner's World, Bicycling, Competitor, and countless other sports and fitness publications.
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Displaying 1 - 30 of 477 reviews
January 1, 2018
This is one of those books a lot of runners will avoid because they don't want to be told to run slower. Truth be told we probably all often run our fast runs too slow and slow runs too fast. This is a sensible book. Easy to read and one of the better running books I've picked up this year. Other than the running form advice (I preferred Cool Impossible for running form) I thought the advice given was sound and reasonable.
January 22, 2018
The reason why I decided to give this book a whirl: I've been stuck at a 1:49:some change PR for my half marathon since 2012. I really want to break 1:49:00... but I don't want it badly enough to drastically alter my lifestyle to do it. So I keep wondering and researching - do I need run more track workouts/fast stuff? Incorporate more strength training? More cross training? Eat differently? Work on my running form? Or is it all a futile attempt because my body is comfortable with an 8:20 pace and it won't go faster no mater what I try?
So about a year ago I started looking a little bit more into heart rate based training, and a friend recommended the 80/20 Running book as a starting point. I bought the book but ended up hiring a running coach instead and abandoned the idea of heart rate based training in lieu of following the coach's training plan instead (end result of run coaching: I ran a half marathon in 1:49:some change). So now that I'm training for a race again, I figured I'd pick this book back up and see what advice it has in store.
Basically, the book takes 272 pages to tell you to run 80% of your runs below your lactate threshold heart rate (as in, low intensity) and 20% above it (as in, medium to high intensity). But of course, there's more to it than that - the book goes into details about how to determine your lactate threshold, what types of runs constitute low/medium/high intensity, and gives sample training plans for a 5K, 10K, half marathon, and full marathon.
Remember how I said at the beginning of this review that I didn't want to drastically alter my lifestyle in order to get a PR? Well, the sample training plan for the half would have me significantly increasing how much running I'd be doing in a week. All of the half marathon training plans are 15 weeks long with 6-7 runs per week. Although the training plans are based on time and not on miles, by doing some tricky math, it looks like the Level 2 plan would top me out at 45ish miles per week. Um... that is a LOT of weekly miles to train for a race that is only 13.1 miles long. By contrast, I've followed a number of different training plans that are 10-12 weeks long and top out at 25-30 miles per week. I've run 50 miles per week before - that volume of running means no book clubs, no rock climbing, no skiing, no happy hours. All. Running. All. The. Time.
Also, the book says zilch about strength training. This seems suspect to me, but again, I'm the one who can't break a 1:49:some change half marathon time so what do I know?
Part of me wants to try training with the 80/20 method... but part of me is really scared. If I run 20 miles a week, that means 16 of them would be at a 9:00/mile or slower pace to keep my heart rate low enough. What will all of my followers on Strava think??
So about a year ago I started looking a little bit more into heart rate based training, and a friend recommended the 80/20 Running book as a starting point. I bought the book but ended up hiring a running coach instead and abandoned the idea of heart rate based training in lieu of following the coach's training plan instead (end result of run coaching: I ran a half marathon in 1:49:some change). So now that I'm training for a race again, I figured I'd pick this book back up and see what advice it has in store.
Basically, the book takes 272 pages to tell you to run 80% of your runs below your lactate threshold heart rate (as in, low intensity) and 20% above it (as in, medium to high intensity). But of course, there's more to it than that - the book goes into details about how to determine your lactate threshold, what types of runs constitute low/medium/high intensity, and gives sample training plans for a 5K, 10K, half marathon, and full marathon.
Remember how I said at the beginning of this review that I didn't want to drastically alter my lifestyle in order to get a PR? Well, the sample training plan for the half would have me significantly increasing how much running I'd be doing in a week. All of the half marathon training plans are 15 weeks long with 6-7 runs per week. Although the training plans are based on time and not on miles, by doing some tricky math, it looks like the Level 2 plan would top me out at 45ish miles per week. Um... that is a LOT of weekly miles to train for a race that is only 13.1 miles long. By contrast, I've followed a number of different training plans that are 10-12 weeks long and top out at 25-30 miles per week. I've run 50 miles per week before - that volume of running means no book clubs, no rock climbing, no skiing, no happy hours. All. Running. All. The. Time.
Also, the book says zilch about strength training. This seems suspect to me, but again, I'm the one who can't break a 1:49:some change half marathon time so what do I know?
Part of me wants to try training with the 80/20 method... but part of me is really scared. If I run 20 miles a week, that means 16 of them would be at a 9:00/mile or slower pace to keep my heart rate low enough. What will all of my followers on Strava think??
January 31, 2021
Good balance between scientific background and practical guidance. Clearly structured arguments, supported by anecdotal examples as well as research studies, show why (lots of) slow running improves performance.
There are multiple mechanisms at work here (e.g. the effects on fitness and skill are discussed separately), and there is not one line of evidence to support this idea (e.g evolutionary, observational, and controlled studies are all presented). This book does a great job of bringing all of these separate strands together in a methodical and clearly structured narrative. This does mean there is some repetition, but that repetition serves to reinforce the idea that all of these pieces of evidence really do add up to the same (simple) idea: run more easy runs.
I’m convinced.
There are multiple mechanisms at work here (e.g. the effects on fitness and skill are discussed separately), and there is not one line of evidence to support this idea (e.g evolutionary, observational, and controlled studies are all presented). This book does a great job of bringing all of these separate strands together in a methodical and clearly structured narrative. This does mean there is some repetition, but that repetition serves to reinforce the idea that all of these pieces of evidence really do add up to the same (simple) idea: run more easy runs.
I’m convinced.
April 27, 2019
This definitely could have just been one chapter on the science behind the method, one chapter on the different runs,and then the actual plans. There were three freaking chapters just on the 'science' behind it. Ugh, so much wasted time reading this book. AND I actually paid for it on kindle because I didn't want to wait for it! 9.99$ down the drain man.
January 29, 2024
Interesting concept, which I will try an adapt. It discusses the benefits of easy running (instead of mid pace running) from a scientific way, justified by empirical studies. As he says, seldom is the better way the easier, but here it is, apparently.
As a book, it is somewhat repetitive though and could have covered its content equally well in half the amount of pages.
As a book, it is somewhat repetitive though and could have covered its content equally well in half the amount of pages.
April 4, 2015
It felt like there was more background and selling of the idea of 80/20 running than 80/20 running itself, but it's a fairly simple concept so I guess there's not too much that needs to be said about actual application outside of training plans. I read this before reading 'The New Rules of Marathon and Half-Marathon Nutrition' and I felt like I got more out of that one overall (plus there is a small section there that mentions 80/20 running as well) but this did have a nice overview for someone like me who is coming into the sport with limited knowledge and experience. To be clear, I think the concept is fantastic and I'm happy to have read it, but I also don't know how useful it is to a more experienced runner who could pick up the principles in a paragraph or two.
June 3, 2021
Useful and practical, albeit repetitive, book on how to improve your running fitness. Although it's directed primarily at people who run in races (from 5k to marathon), I think it applies perfectly well to the casual jogger that simply wants to get fitter and generally level up a bit with their running.
The bottom line is: run more, and go slower. Going slower helps you run more. The default run gets you to zone 2 of 5 in terms of pace, heart rate and/or perceived effort (or in my case, the extent to which I'm able to concentrate on my audiobook). This default is combined with a variety of mid- and high-intensity runs (primarily intervals of one kind or another) such that you're doing approx 80 percent of your running at low intensity and 20 percent at higher intensity.
Have been tweaking my running routine along these lines over the last month or so. Going well so far.
The bottom line is: run more, and go slower. Going slower helps you run more. The default run gets you to zone 2 of 5 in terms of pace, heart rate and/or perceived effort (or in my case, the extent to which I'm able to concentrate on my audiobook). This default is combined with a variety of mid- and high-intensity runs (primarily intervals of one kind or another) such that you're doing approx 80 percent of your running at low intensity and 20 percent at higher intensity.
Have been tweaking my running routine along these lines over the last month or so. Going well so far.
October 29, 2014
B Very dense and better for those into coaching and really seeking every little detail. Basically, if you do 80% of your running easy and 20% at intensity, that is the best combo for awesome successful running. (Someone should tell this to quite a few runner that I know!)
June 20, 2020
Great book about a training method I have finally fully embraced, after learning the hard way.
August 27, 2024
-tells recreational runners that they are overtraining-
-proceeds to offer a workout plan that includes 13 workouts per week-
Bro 😭
All jokes aside, I liked his arguements for different benefits you get in different heart rate zones. Higher bpm doesnt always mean a better or more intense workout which is something I tend to forget quite often.
-proceeds to offer a workout plan that includes 13 workouts per week-
Bro 😭
All jokes aside, I liked his arguements for different benefits you get in different heart rate zones. Higher bpm doesnt always mean a better or more intense workout which is something I tend to forget quite often.
September 13, 2024
Neat to read the science behind 80/20 running - HUGE fan of this method. Not a ton of new information for me but good reminders and an informative book for any new runners/coaches looking to improve their training.
March 4, 2022
I'm pretty sure I'm not in the target audience for this book. The author claims the 80/20 approach he advocates is good for everyone, including beginners, but he assumed that it is possible to run at low intensity simply by running slowly. For me and many other beginners, this is not the case. His "beginner" training plans explicitly assume that you already run for at least 30 minutes 3 times a week, and they implicitly assume that you can keep your heart rate in zone 1 or 2 while doing so. There is no advice for how to bridge that gap. I did find the core claim interesting - that doing most aerobic exercise at low intensity is the most efficient way to increase performance. But the specific advice wasn't helpful for me.
September 5, 2024
this convinced me to do so much slow running that i finished the audiobook in like two days lol
But was actually quite well-written/researched and makes a really strong argument for a high volume/low intensity/polarized approach to run training. I think it could've maybe been a little more sympathetic to the fact that it actually is hard to make the time to run dozens of miles a week (even if at a lower intensity), and I'm not entirely sure I buy Fitzgerald's argument that you shouldn't make *any* conscious alterations to your running form—I've found, for instance, that trying to run with a slightly higher cadence (and such that my feet aren't hitting the ground too hard) makes running less painful for me. But overall I learned a lot from this and it was a quick, enjoyable read—it definitely cleared up confusion I had around training to heart rate/pace/RPE.
But was actually quite well-written/researched and makes a really strong argument for a high volume/low intensity/polarized approach to run training. I think it could've maybe been a little more sympathetic to the fact that it actually is hard to make the time to run dozens of miles a week (even if at a lower intensity), and I'm not entirely sure I buy Fitzgerald's argument that you shouldn't make *any* conscious alterations to your running form—I've found, for instance, that trying to run with a slightly higher cadence (and such that my feet aren't hitting the ground too hard) makes running less painful for me. But overall I learned a lot from this and it was a quick, enjoyable read—it definitely cleared up confusion I had around training to heart rate/pace/RPE.
May 30, 2024
interesting read. made me realize that my coach is 100% overtraining me 🤨
January 24, 2024
Most of this book can be summed up in the title. Do 80% of your run training slow, and 20% of it fast. Most of us who have spent a few years in endurance training already know this. Other people call it Zone 2 training, or the Maffetone Method. It's all names for the same thing - take it easy on most of your training.
About half the book is spent looking at prior trends and where they failed, then selling his own methods as the end all of performance training. It isn't until the last half that Fitzgerald gets into the more interesting or specific bits of 80/20, such as figuring out your heart rate, run efficiency, mental adaptation, and training plans.
Annoyingly Fitzgerald plugs his app or website frequently throughout the book, which makes it sound more like a sales pitch than sound information.
Although this type of training is well known, those new to running, or those finding themselves in a performance rut, will likely pick up a thing or two to try here. Most of all - it might motivate you to get outside and go for a run.
About half the book is spent looking at prior trends and where they failed, then selling his own methods as the end all of performance training. It isn't until the last half that Fitzgerald gets into the more interesting or specific bits of 80/20, such as figuring out your heart rate, run efficiency, mental adaptation, and training plans.
Annoyingly Fitzgerald plugs his app or website frequently throughout the book, which makes it sound more like a sales pitch than sound information.
Although this type of training is well known, those new to running, or those finding themselves in a performance rut, will likely pick up a thing or two to try here. Most of all - it might motivate you to get outside and go for a run.
April 22, 2024
Lillebror tipsade om filosofin som boken handlar om, springa 80 % lätt och 20 % medel/hårt. Författaren är lite väl grundläggande och boken innehåller några kapitel som känns irrelevanta, t.ex. om hur man kan använda metoden för att banta eller tips för att träna med crosstrainer.
Boken redogör dock för principen på ett övertygande sätt och svarar på många frågor jag har funderat på bl.a. hur man ska tänka med puls vid backträning m.m. och tid vs km i de olika pulszonerna.
Författaren ger också förslag på träningsprogram. Men då programmen skiljer sig mycket från det som i regel rekommenderas kommer jag inte att använda programmen. Och det är väl i sig ett dåligt betyg.
Sammanfattningsvis en kul bok om man är såld på löpning men författaren kunde skalat bort några kapitel.
Boken redogör dock för principen på ett övertygande sätt och svarar på många frågor jag har funderat på bl.a. hur man ska tänka med puls vid backträning m.m. och tid vs km i de olika pulszonerna.
Författaren ger också förslag på träningsprogram. Men då programmen skiljer sig mycket från det som i regel rekommenderas kommer jag inte att använda programmen. Och det är väl i sig ett dåligt betyg.
Sammanfattningsvis en kul bok om man är såld på löpning men författaren kunde skalat bort några kapitel.
March 9, 2020
Good info. Fast read.
I’d say this is pretty standard knowledge in the endurance world, but just more in-depth, siting studies and examples.
There are always the HIIT people arguing with the long-slow-distance people, but this pretty much says you need a healthy mix of the two.
I listened to the audiobook so I couldn’t see the training plans, but I’m going to download the corresponding PDF’s & give this a try.
Lots of math and calculations for finding your HR, pace and perceived effort, which I will have to go back and do later.
I’m one of those runners who does everything at moderate to high intensity and therefore, I’m constantly injured.
I need to sloooow down.
I’d say this is pretty standard knowledge in the endurance world, but just more in-depth, siting studies and examples.
There are always the HIIT people arguing with the long-slow-distance people, but this pretty much says you need a healthy mix of the two.
I listened to the audiobook so I couldn’t see the training plans, but I’m going to download the corresponding PDF’s & give this a try.
Lots of math and calculations for finding your HR, pace and perceived effort, which I will have to go back and do later.
I’m one of those runners who does everything at moderate to high intensity and therefore, I’m constantly injured.
I need to sloooow down.
June 15, 2019
The 80/20 method of training is the one adopted by many top athletes such as Paula Radcliffe or Mo Farrah. However, recreational runners usually train fast because thy don't know better. The author quite technically explains why the 80/20 method would benefit them too.
Running performance is first determined by fitness. Your fitness depends on your aerobic capacity (body's ability to fuel muscles with oxygen) and your fatigue resistance. It’s counter-intuitive to recommend to run slow to run faster, but the author explains the science behind it: fast runs develop your aerobics, but we all have an aerobic limit and when you reach that limit, fast runs don’t help you improve anymore, you plateau. Also, fast run are too stressful for the body. Low intensity runs will help move beyond that plateau because:
- they’re less stressful, so you can run much more
- they increase fatigue resistance like high intensity runs can’t
“ Low intensity, high-volume training develops the sort off suffering tolerance that enhances fatigue resistance more effectively than speed-based training. Fast runs may hurt more, but long runs hurt longer.”
So as runners become more fatigue resistant, they naturally lower their race times.
Running performance is also determined by running skill, a way of running economically, to burn less oxygen for the same speed. This depends on your running technique and according to tradition, the correct technique includes a high stride rate, a low stride length relative to speed, a midfoot or forefoot strike and minimal bouncing.
Not all top runner have the same technique and sometimes trying to “correct” a runner’s technique leads to a lower performance. Also, the efficient technique at the beginning of a run when you’re fresh is not the same at the end when you’re tired. In fact, each stride is always different from the next because the brain quickly adapts each one for running efficiency.
“…efficient running is about the brain listening to the body more than it is about the brain telling the body what to do.”
The author believes that each runner naturally develops his/her "good" technique simply by practice: the more you run, the better your technique becomes because your brain listens to your body and adapts your stride. It follows that the less effort the brain makes to adapt each stride, the more efficient a runner is. Consciously “correcting" your natural stride will increase your brain activity and be counter-productive.
"The true essence of skillful running is not correct movements of the limbs but a quiet brain. Therefore the proper goal of all efforts to improve running skills is to reduce brain activity during the act of running.”
So the best way to develop good running skills is practice, that is, high-volume training. Since high-volume training can be best sustained at low intensity, running slow most of the time is recommended.
The 80/20 is an approximate balance and each runner, with time ad practice, will find the exact balance for her/him. For example It might be 75/25.
The book also talks about cross-training and injuries, and even offers 80/20 programs for 5K races, 10K races, half-marathons and marathons. It's a gem.
Running performance is first determined by fitness. Your fitness depends on your aerobic capacity (body's ability to fuel muscles with oxygen) and your fatigue resistance. It’s counter-intuitive to recommend to run slow to run faster, but the author explains the science behind it: fast runs develop your aerobics, but we all have an aerobic limit and when you reach that limit, fast runs don’t help you improve anymore, you plateau. Also, fast run are too stressful for the body. Low intensity runs will help move beyond that plateau because:
- they’re less stressful, so you can run much more
- they increase fatigue resistance like high intensity runs can’t
“ Low intensity, high-volume training develops the sort off suffering tolerance that enhances fatigue resistance more effectively than speed-based training. Fast runs may hurt more, but long runs hurt longer.”
So as runners become more fatigue resistant, they naturally lower their race times.
Running performance is also determined by running skill, a way of running economically, to burn less oxygen for the same speed. This depends on your running technique and according to tradition, the correct technique includes a high stride rate, a low stride length relative to speed, a midfoot or forefoot strike and minimal bouncing.
Not all top runner have the same technique and sometimes trying to “correct” a runner’s technique leads to a lower performance. Also, the efficient technique at the beginning of a run when you’re fresh is not the same at the end when you’re tired. In fact, each stride is always different from the next because the brain quickly adapts each one for running efficiency.
“…efficient running is about the brain listening to the body more than it is about the brain telling the body what to do.”
The author believes that each runner naturally develops his/her "good" technique simply by practice: the more you run, the better your technique becomes because your brain listens to your body and adapts your stride. It follows that the less effort the brain makes to adapt each stride, the more efficient a runner is. Consciously “correcting" your natural stride will increase your brain activity and be counter-productive.
"The true essence of skillful running is not correct movements of the limbs but a quiet brain. Therefore the proper goal of all efforts to improve running skills is to reduce brain activity during the act of running.”
So the best way to develop good running skills is practice, that is, high-volume training. Since high-volume training can be best sustained at low intensity, running slow most of the time is recommended.
The 80/20 is an approximate balance and each runner, with time ad practice, will find the exact balance for her/him. For example It might be 75/25.
The book also talks about cross-training and injuries, and even offers 80/20 programs for 5K races, 10K races, half-marathons and marathons. It's a gem.
January 12, 2023
Good book for getting into run training. He explained everything well but it was gripping to read - it’s an informative book. It was good at what it was meant to be. He lays out the scientific foundation well for why 80/20 running is the best. The main reason I bought this book was for the training plans. I’ll see how my training goes with this book.
January 8, 2021
An interesting read but I'm not 100% certain how easy some of this will be to implement for the casual runner; particularly since it requires you to calculate Lactate Threshold Heart Rate. As best as I can tell I'm going to have to do this manually. I'm not 100% sure how I feel about the program's lack of strength training.
July 13, 2024
This book is a great resource for recreational runners. This book takes strategies that professional runners use and explains the science, technique, and reasoning to adopt the 80/20 methodology. Simply put the premise is that recreational runners run the majority of their runs at too high of an intensity. By implementing an 80% of runs at a low intensity and longer distances, you will be a better more performant runner. This book is in the genre of sport, self-help, and science. It’s a slower read, with valuable perspectives. I’m going to try the 80/20 method in my runs and see how it goes.
Read
September 16, 2024did not realize there was this much to write about running
November 22, 2023
80/20 Running is a great way to get in shape without injuring yourself with overuse. Matt Fitzgerald does a fine job of explaining the history of training programs and the science behind this one, but the training programs at the back are the real meat and potatoes of this book. This is a solid guide for anyone who wants to improve his or her race times.
Read
June 12, 2020Ok. Hm. So I'm not a runner by any stretch of the imagination. I'm doing the couch to 5km thing as part of how I'm dealing with social isolation is all. So I'm not the audience for this book. Now the idea that many recreational athletes go too hard on their "easy runs" is not new to me, I've read a few cycling training books and as a similar endurance sport they have some of the same issues so I didn't need the long justification.
Fitzgerald and Johnson give a history of the training method, some studies that show it is more effective than higher percentages of moderate to intense training, and some interesting tidbits on how the body over time gets more efficient in its muscle recruitment and more variable in the runners stride (there was some cool stuff about robots!)
They also provide training plans for all kinds of distances/runners but under the basic assumption that you are able to engage in aerobic exercise 6-7 times a week (which I found crazy). They also promote crosstraining, but again, kind of a time suck (up to 13 times a week! My barely 3*week self is full of side-eye) I think for an audience that really is interested in improving race times this would be great! For the general fitness enthusiast - just too much running.
I would have like to see more than just aerobic exercise on the crosstraining program however. Part of the idea of crosstraining is reducing injury, so I wanted to see some emphasis on mobility and strength training - yoga, weights, Pilates, whatever - to strengthen all the parts of your body that support running and your life. Look elsewhere. Even the crosstraining was rated by how close it is to running in effect, which again - if all you care about is your race time fine, but I really think there was an opportunity missed here.
There is a chapter on weight-loss, I'm not sure why. If you don't like running you probably won't keep it up long enough for it to be a weight-loss aid. Find your fun.
Fitzgerald and Johnson give a history of the training method, some studies that show it is more effective than higher percentages of moderate to intense training, and some interesting tidbits on how the body over time gets more efficient in its muscle recruitment and more variable in the runners stride (there was some cool stuff about robots!)
They also provide training plans for all kinds of distances/runners but under the basic assumption that you are able to engage in aerobic exercise 6-7 times a week (which I found crazy). They also promote crosstraining, but again, kind of a time suck (up to 13 times a week! My barely 3*week self is full of side-eye) I think for an audience that really is interested in improving race times this would be great! For the general fitness enthusiast - just too much running.
I would have like to see more than just aerobic exercise on the crosstraining program however. Part of the idea of crosstraining is reducing injury, so I wanted to see some emphasis on mobility and strength training - yoga, weights, Pilates, whatever - to strengthen all the parts of your body that support running and your life. Look elsewhere. Even the crosstraining was rated by how close it is to running in effect, which again - if all you care about is your race time fine, but I really think there was an opportunity missed here.
There is a chapter on weight-loss, I'm not sure why. If you don't like running you probably won't keep it up long enough for it to be a weight-loss aid. Find your fun.
September 4, 2018
Il titolo si riferisce al paradigma proposto dall'autore: 80% corsa lenta, 20% intermedia/veloce come ricetta per aumentare il proprio livello nella corsa di resistenza. Certamente bisogna saper mettere da parte il proprio ego perché la corsa lenta è decisamente più lenta del passo tenuto normalmente dalla media degli amatori.
Fitzgerald riporta prove concrete sull'efficacia del metodo e risulta, a mio parere, convincente.
Il manuale è onesto nel presentare un punto di vista originale e diverso, ma con già una sua piccola storia alle spalle. Ad oggi lo ritengo il miglior manuale di corsa che ho letto.
Sull'effettiva efficacia del metodo non resta molto da fare se non sperimentarlo nella pratica. Già da qualche settimana sono passato alla corsa lenta (molto lenta nel mio caso) come base del mio allenamento. Vedremo se col passare dei mesi le promesse del metodo 80/20 verranno mantenute.
Il mio voto: 4 stelle, suscettibile di modifiche (in positivo o in negativo) in funzione dell'efficacia del metodo dopo sperimentazione in prima persona.
Fitzgerald riporta prove concrete sull'efficacia del metodo e risulta, a mio parere, convincente.
Il manuale è onesto nel presentare un punto di vista originale e diverso, ma con già una sua piccola storia alle spalle. Ad oggi lo ritengo il miglior manuale di corsa che ho letto.
Sull'effettiva efficacia del metodo non resta molto da fare se non sperimentarlo nella pratica. Già da qualche settimana sono passato alla corsa lenta (molto lenta nel mio caso) come base del mio allenamento. Vedremo se col passare dei mesi le promesse del metodo 80/20 verranno mantenute.
Il mio voto: 4 stelle, suscettibile di modifiche (in positivo o in negativo) in funzione dell'efficacia del metodo dopo sperimentazione in prima persona.
January 6, 2021
I really enjoyed this book, so much that I finished it within 2 days. I'm a keen runner wanting to tackle my first ultra marathon but have recently been plagued by an Achilles injury recently from over training. This method was a godsend, I absolutely loved hearing the science behind running slower, knowing it's not only good for preventing injury but also for improving performance and my ability to increase my endurance.
I'm now using my heartrate to monitor my low intensity and am using this method to train up for my ultra so we will see how it goes but I know others who have used this method and shaved 9 minutes off their 5k time so it does appear to work, and it makes sense. Running at a low intensity means you are out longer increasing endurance but I'd highly recommend you read the book to understand the science, that's what sold it for me, and the real life examples!!
I'm now using my heartrate to monitor my low intensity and am using this method to train up for my ultra so we will see how it goes but I know others who have used this method and shaved 9 minutes off their 5k time so it does appear to work, and it makes sense. Running at a low intensity means you are out longer increasing endurance but I'd highly recommend you read the book to understand the science, that's what sold it for me, and the real life examples!!
March 7, 2018
How often do you get to read a book about running where they tell you that you don't have to kill yourself every single time you hit the trail/treadmill? I loved this book. It's filled with scientific studies and juicy real world examples. The author makes a great case for endurance training as opposed short HIIT workouts, which is so commonly prescribed in the fitness industry. As a person who is an endurance athlete, this is my jam! I am totally fine with running for a couple of hours at an incredibly slow pace, because (let's be honest) I can't move faster, but to know that I don't have to constantly push myself to exhaustion every time I go for a run in order to increase my speed is revolutionary. Let's hope this works!
December 31, 2018
Having done HR based training myself, the contents of this book made perfect sense.
Although more focused towards the beginner. I did like the sections about cross-training and injuries.
I'd recommend this book to friends that are struggling to get started or improving, or deals with injuries. There is a lot of explanation about why doing things at lower intensity is useful.
It also backs up the concept with training plans, which is helpful.
The biggest struggle is probably the conversion between miles and kms in your head whilst listening to the book.
Although more focused towards the beginner. I did like the sections about cross-training and injuries.
I'd recommend this book to friends that are struggling to get started or improving, or deals with injuries. There is a lot of explanation about why doing things at lower intensity is useful.
It also backs up the concept with training plans, which is helpful.
The biggest struggle is probably the conversion between miles and kms in your head whilst listening to the book.
September 7, 2019
Quick read but useful. The first few chapters are skimmable (studies supporting the 80/20 method) but be sure to read the last few, where he talks about injury prevention and cross training.
February 6, 2023
So you're telling me that SCIENCE says that I can and SHOULD run slow 80% of the time AND I'll get faster??
SOLD.
SOLD.
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