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

Having been a runner for 30 years I decided to put some structure in my running. Also got a few marathons this year so as I’m turning 48 soon I thought it would also be a good idea to better understand how to train Correctly. I’ve always been that guy busting a gut every run then complaining my legs are dead when I want them to work. With the advice and examples given in this book it tells you it’s OK to slow down and try to enjoy running instead of trying to kill your self every run.Yes I’m a Strava Idiot who is forever chasing PB’s but I’m trying to get over it. With what I’ve learnt in this book I think I will get over it and hopefully speed up some.I would suggest the only downside is trying to work out how this training works for you.I haven’t written a regime yet but I’m going to using the basis of this book.I’ve started using it and got my Fastest ParkRun for a while last week!Fingers Crossed!!!

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!

Great book, my partner who is a Marathon Runnet has found this book really helpful, great read, lots of helpful information

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!