Get fitter. Race faster.

For your first time or your best time, take your training to the next level with our proven 80/20 intensity balance. Over 55,000 training plans sold.

Find Your Plan

Start an 80/20 Training Plan Today

Free
Run Plans

Free
Triathlon Plans

Run
Maintenance Plans

Triathlon
Maintenance plans

The full suite of 80/20 training plans is included in the books 80/20 Running and 80/20 Triathlon. Electronic plans are are available on the TrainingPeaks online platform, which offers comprehensive scheduling, logging, tools and analysis with outstanding web and mobile applications for all 80/20 plans.

"By following the 80/20 program I transformed from a 222 lb non-runner to a 175 lb marathoner in 10 months."

Brett Hoyer

"I was in that "every workout should be hard" mentality until I trusted the 80/20 plan. My hard workouts were tough, but having fresh legs going into them was key."

Alicia Phillips

"By following the principles of the 80/20 programming I was able to finish my first ever Half Ironman well under the time cutoff. It also helped me to get through my full racing season injury free as well as feeling well trained and ready for all of my races."

Steve Messenger

"I honestly believe that there is no way I could've completed my first Ironman 70.3 were it not for the 80/20 training plan."

Shawn Platt

"After deciding to pursue the goal of qualifying for the Boston Marathon, I purchased an 80/20 training plan. The results were dramatic. After one training cycle, I dropped over 31 minutes in my marathon time!"

Mitch Atkinson

"After having three surgeries in eight months to realign my right leg, I knew I had to train smarter. 80/20 was the perfect balance to avoid the overtraining and damaging injuries."

Edson Vassoler

"I used the 80/20 plan for the first time this year. I absolutely loved it. Well balanced and effective. I can't wait till my preparation for next year starts."

Dennis Ruts

80/20 training plans get results

Multiple studies reveal runners, triathletes, and other endurance athletes improve the most when they consistently do 80 percent of their training at low intensity and the other 20 percent at moderate to high intensity.

Virtually all professional endurance athletes obey this “80/20 Rule,” yet the typical recreational endurance athlete spends only 50-70 percent of his or her total training time at low intensity. This so-called “moderate-intensity rut” is by far the most common and costly training mistake that endurance athletes make.

The solution? An 80/20 training plan that ensures the optimal intensity balance.

If a standard training plan won’t meet your goals, or if you're interested in more personal coaching, Matt and David offer custom training plans. Click here to learn more.

In his bestselling book 80/20 Running, Matt Fitzgerald makes the case for slowing down to get faster and shows runners how to break out of the “moderate-intensity rut.” These principles are now embedded in a selection of online 80/20 Run and Triathlon plans on this site for athletes of all levels, beginner to elite.

The full suite of 80/20 training plans is included in the books 80/20 Running and 80/20 Triathlon. Electronic plans are available on the TrainingPeaks online platform, which offers comprehensive scheduling, logging, tools, and analysis with outstanding web and mobile applications for all 80/20 plans.

The 80/20 Wall of Fame

Every day we receive messages from athletes all over the world who want to share their successes using the 80/20 method. Below are are hundreds of examples of real athletes who have used 80/20 to achieve a personal best time or for their first event. Want to be considered for the Wall of Fame? Submit your success story here!

New Personal Best Using 80/20

Name		City	Region	Distance	Previous Best	New 80/20 Best
Markus	Boehler	Angerberg	Austria	IRONMAN® or equivalent	09:55	09:35
Luke	Henderson	Melbourne	Victoria	IRONMAN® or equivalent	11:38	10:14
Mark	Conway	Perth	Western Australia	Marathon	03:33	02:48
Dennis	Ruts	Boechout	Antwerp	IRONMAN® or equivalent	10:20	09:58
Jason	Hendy	Somerville	Massachusetts	IRONMAN® 70.3 or equivalent	04:58	04:39
Claire	Colbert	Atlanta	Georgia	Olympic	03:14	02:50
Daniel	Velardo	Melbourne	Victoria	Marathon	02:59	02:47
Mark	White	Oslo	Oslo	IRONMAN® or equivalent	13:51	11:30
Jon	Ottosson	Malmö	Sweden	10K	00:44	00:40
Scott	Bleazard	Denver	Colorado	IRONMAN® or equivalent	14:20	12:22
Mitch	Atkinson	Irvine	California	Marathon	03:56	03:15
Gavin	Moore	Brisbane	Queensland Australia	IRONMAN® 70.3 or equivalent	05:05	04:39
David	Lopez	Zamora	Castilla y León	Olympic	02:40	02:15
Steffen	Rettig	Leipzig	Saxon	IRONMAN® or equivalent	14:45	13:55
Tim	Siegenbeek van Heukelom	Sydney	New South Wales	Marathon	03:18	03:01
Seth	Baglin	Venice	California	IRONMAN® 70.3 or equivalent	06:40	05:50
Edward	Chambers	Johannesburg	Gauteng	IRONMAN® 70.3 or equivalent	06:44	06:00
Michelle	Lee	Seattle	Washington	Half Marathon	03:00	02:27
Konstantinos	Michopoulos	Athens	Greece	Marathon	03:47	03:36
Michael	Shulman	Concord	Massachusetts	IRONMAN® 70.3 or equivalent	06:13	05:33
Mark	Burdeshaw	Las Cruces	New Mexico	Olympic	05:00	03:45
Chris	Rydelski	Union Grove	Wisconsin	IRONMAN® or equivalent	12:11	11:33
Angel	Passapera	Las Piedras	Puerto Rico	IRONMAN® 70.3 or equivalent	07:03	06:30
Adolfo	Corominas	Santo Domingo, D. R.	Distrito Nacional	Marathon	04:22	03:50
Gilles	Martin	Grez-Doiceau	Belgium	IRONMAN® 70.3 or equivalent	07:00	06:05
RN	Sahu	Ranchi	Jharkhand	Marathon	05:32	05:00
Christi	Landaeta	Caracas	Venezuela	Half Marathon	02:38	02:12
Mikhail	Tinovitckii	Moscow	Russia	IRONMAN® 70.3 or equivalent	06:20	05:54
Barnaby	Coupe	Nottingham	County	Olympic	02:46	02:25
Elizabeth	Sweet	East Greenbush	New York	IRONMAN® 70.3 or equivalent	06:21	05:58
Tom	Bryant	London	London	Marathon	03:50	03:36
David	Raymen	Hertford	Hertfordshire	IRONMAN® 70.3 or equivalent	05:12	04:50
Jose	Ramos	Guayaquil	Guayas	Half Marathon	01:38	01:34
Lindsey	Noseworthy	Westminster	Massachusetts	IRONMAN® 70.3 or equivalent	06:24	06:03
Jim	Moore	Meridian	Idaho	Olympic	02:53	02:33
Mackenzi	Howard	Falmouth	Maine	Marathon	03:56	03:45
Doug	Simms	Seattle	Washington	IRONMAN® 70.3 or equivalent	05:26	05:06
Kurt	Phillips	Lancaster	Ohio	Sprint	01:27	01:09
Martijn	Crajé	Malden	Gelderland	IRONMAN® 70.3 or equivalent	05:24	05:08
Bob	Ford	Evans	Georgia	IRONMAN® 70.3 or equivalent	05:43	05:30
Jose Miguel	Fraile Ordóñez	Dubai	United Arab Emirates	Sprint	01:31	01:19
George	Poth	Carmo do Cajuru	MG, Brazil	Marathon	04:41	04:30
Thomas	Kuhn	Mercer Island	Washington	IRONMAN® 70.3 or equivalent	05:09	04:58
Konstantinos	Michopoulos	Athens	Greece	Marathon	03:46	03:36
Curtis	Repen	Bolton	Ontario	Olympic	03:06	02:55
Alex	Ochoa	Ciudad de México	Ciudad de México	Sprint	01:21	01:13
Shawn	Craig	Modesto	California	IRONMAN® 70.3 or equivalent	05:12	05:03
Hendrik	Albers	Hannover	Niedersachsen	Half Marathon	02:03	01:54
Julia	Ponce	Guayaquil	Ecuador	5K	00:42	00:35
Michael	Schollmeier	Peoria	Illinois	IRONMAN® or equivalent	14:40	11:07 *no swim
Bettina	Dorsch	Rottenburg	Germany	Sprint	01:39	01:33
Tom	Brooks	Melbourne	Victoria	Half Marathon	01:48	01:43
Marco	La spina	Legnano	Milano	10K	00:49	00:45
Paul	Carroll	Newport	Shropshire	Half Marathon	01:35	01:32
Sarah	Pirolli	Rossford	Ohio	10K	00:53	00:50
Brendan	Griffin	Houston	Texas	5K	00:27	00:24
Florent	Chapelle	Maisons Alfort	Île-de-France	10K	00:43	00:40
Forrest	Webb	Uniontown	Ohio	5K	00:24	00:22
Mark	Sng	London	England	Half Marathon	01:53	01:45

First Time Results Using 80/20

Name		City	Region	Event	Time
Kevin	Pogacar	Toronto	Ontario	IRONMAN® or equivalent	10:30
Arraissia	Aymen	Tunis	Tunisia	Marathon	03:56
Edson	Vassoler	Raymond	Maine	IRONMAN® 70.3 or equivalent	04:48
Greg	Pawlisa	New York	New York	IRONMAN® or equivalent	10:57
Marko	Tomasevic	Herceg Novi	Montenegro	Sprint	01:15
Daniel	Kilian	Munich	Munich	IRONMAN® 70.3 or equivalent	04:52
Sergio	Real	Macau	Macau S.A.R.	IRONMAN® 70.3 or equivalent	05:30
Craig	Leavitt	Edmonton	Alberta	Half Marathon	01:58
Erik	Enqvist	Göteborg	Sweden	Olympic	02:38
Scotty	Arellano	San Francisco	California	IRONMAN® 70.3 or equivalent	05:50
Roger	Hipwell	Eden Prairie	Minnesota	IRONMAN® or equivalent	12:38
Harald	Schernthaner	Kufstein	Tyrol	Half Marathon	02:32
Robert	Glückselig	Birenbach	Germany	IRONMAN® or equivalent	12:59
Robert	Lanigan	Dublin	Dublin	IRONMAN® 70.3 or equivalent	06:27
John	Hodges	Flushing	New York	Olympic	03:19
Frank	Schmidt	Padova	Italy	IRONMAN® 70.3 or equivalent	06:06
Richard	Finlayson	Paddington	New South Wales	IRONMAN® 70.3 or equivalent	06:15
Jonathan	Keim	Huntsville	Alabama	IRONMAN® 70.3 or equivalent	06:55
Ãlvaro	Mautone	Minas	Lavalleja	Marathon	04:30
Rachel	Whitehead	Workington	Cumbria	IRONMAN® 70.3 or equivalent	06:08
Brett	Hoyer	Lake Stevens	Washington	Marathon	04:16
Helen	Hayward	Palmyra	Western Australia	IRONMAN® 70.3 or equivalent	07:22
Adrian	Tilston	Reston	Virginia	IRONMAN® or equivalent	15:05
Matthew	DeVoe		New York	IRONMAN® 70.3 or equivalent	05:29
Gareth	Byrne	Dun Laoghaire	Dublin	IRONMAN® 70.3 or equivalent	05:43
Clair	Stewart	Las Vegas	Nevada	Olympic	03:49
Gerhan	Coetzee	Dubai	UAE	IRONMAN® 70.3 or equivalent	05:38
Chris	Black	Peoria	Illinois	IRONMAN® 70.3 or equivalent	06:43
Ioannis	Speis	Gerakas	Athens	IRONMAN® 70.3 or equivalent	06:47
Christopher	Barry	Lee	Massachusetts	IRONMAN® or equivalent	14:47
Pat	Donohue	Waterford	Michigan	IRONMAN® 70.3 or equivalent	06:43
Jon	Goehring	Pendleton	Indiana	IRONMAN® 70.3 or equivalent	07:02
Shawn	Platt	Sherrill	New York	IRONMAN® 70.3 or equivalent	06:43
Jorge	Faroh	Panama	Panama	IRONMAN® 70.3 or equivalent	05:58
Kevin	Steele	Kanata	Ontario	IRONMAN® or equivalent	13:32
Alicia	Phillips	East Peoria	Illinois	Olympic	02:04
Marco	Saraceno	Verona	Italy	Half Marathon	01:58
Steve	Messenger	Windham	Maine	IRONMAN® 70.3 or equivalent	06:24
Edward	OConnell	Mazeppa	Minnesota	IRONMAN® 70.3 or equivalent	06:45
Brad	Fiorenza	Houston	Texas	IRONMAN® 70.3 or equivalent	05:30
Eduardo	Lallo	Madrid	Madrid	Half Marathon	02:16

New Personal Best Using 80/20

Name		City	Region	Distance	Previous Best	New 80/20 Best
Markus	Boehler	Angerberg	Austria	IRONMAN® or equivalent	09:55	09:35
Luke	Henderson	Melbourne	Victoria	IRONMAN® or equivalent	11:38	10:14
Mark	Conway	Perth	Western Australia	Marathon	03:33	02:48
Dennis	Ruts	Boechout	Antwerp	IRONMAN® or equivalent	10:20	09:58
Jason	Hendy	Somerville	Massachusetts	IRONMAN® 70.3 or equivalent	04:58	04:39
Claire	Colbert	Atlanta	Georgia	Olympic	03:14	02:50
Daniel	Velardo	Melbourne	Victoria	Marathon	02:59	02:47
Mark	White	Oslo	Oslo	IRONMAN® or equivalent	13:51	11:30
Jon	Ottosson	Malmö	Sweden	10K	00:44	00:40
Scott	Bleazard	Denver	Colorado	IRONMAN® or equivalent	14:20	12:22
Mitch	Atkinson	Irvine	California	Marathon	03:56	03:15
Gavin	Moore	Brisbane	Queensland Australia	IRONMAN® 70.3 or equivalent	05:05	04:39
David	Lopez	Zamora	Castilla y León	Olympic	02:40	02:15
Steffen	Rettig	Leipzig	Saxon	IRONMAN® or equivalent	14:45	13:55
Tim	Siegenbeek van Heukelom	Sydney	New South Wales	Marathon	03:18	03:01
Seth	Baglin	Venice	California	IRONMAN® 70.3 or equivalent	06:40	05:50
Edward	Chambers	Johannesburg	Gauteng	IRONMAN® 70.3 or equivalent	06:44	06:00
Michelle	Lee	Seattle	Washington	Half Marathon	03:00	02:27
Konstantinos	Michopoulos	Athens	Greece	Marathon	03:47	03:36
Michael	Shulman	Concord	Massachusetts	IRONMAN® 70.3 or equivalent	06:13	05:33
Mark	Burdeshaw	Las Cruces	New Mexico	Olympic	05:00	03:45
Chris	Rydelski	Union Grove	Wisconsin	IRONMAN® or equivalent	12:11	11:33
Angel	Passapera	Las Piedras	Puerto Rico	IRONMAN® 70.3 or equivalent	07:03	06:30
Adolfo	Corominas	Santo Domingo, D. R.	Distrito Nacional	Marathon	04:22	03:50
Gilles	Martin	Grez-Doiceau	Belgium	IRONMAN® 70.3 or equivalent	07:00	06:05
RN	Sahu	Ranchi	Jharkhand	Marathon	05:32	05:00
Christi	Landaeta	Caracas	Venezuela	Half Marathon	02:38	02:12
Mikhail	Tinovitckii	Moscow	Russia	IRONMAN® 70.3 or equivalent	06:20	05:54
Barnaby	Coupe	Nottingham	County	Olympic	02:46	02:25
Elizabeth	Sweet	East Greenbush	New York	IRONMAN® 70.3 or equivalent	06:21	05:58
Tom	Bryant	London	London	Marathon	03:50	03:36
David	Raymen	Hertford	Hertfordshire	IRONMAN® 70.3 or equivalent	05:12	04:50
Jose	Ramos	Guayaquil	Guayas	Half Marathon	01:38	01:34
Lindsey	Noseworthy	Westminster	Massachusetts	IRONMAN® 70.3 or equivalent	06:24	06:03
Jim	Moore	Meridian	Idaho	Olympic	02:53	02:33
Mackenzi	Howard	Falmouth	Maine	Marathon	03:56	03:45
Doug	Simms	Seattle	Washington	IRONMAN® 70.3 or equivalent	05:26	05:06
Kurt	Phillips	Lancaster	Ohio	Sprint	01:27	01:09
Martijn	Crajé	Malden	Gelderland	IRONMAN® 70.3 or equivalent	05:24	05:08
Bob	Ford	Evans	Georgia	IRONMAN® 70.3 or equivalent	05:43	05:30
Jose Miguel	Fraile Ordóñez	Dubai	United Arab Emirates	Sprint	01:31	01:19
George	Poth	Carmo do Cajuru	MG, Brazil	Marathon	04:41	04:30
Thomas	Kuhn	Mercer Island	Washington	IRONMAN® 70.3 or equivalent	05:09	04:58
Konstantinos	Michopoulos	Athens	Greece	Marathon	03:46	03:36
Curtis	Repen	Bolton	Ontario	Olympic	03:06	02:55
Alex	Ochoa	Ciudad de México	Ciudad de México	Sprint	01:21	01:13
Shawn	Craig	Modesto	California	IRONMAN® 70.3 or equivalent	05:12	05:03
Hendrik	Albers	Hannover	Niedersachsen	Half Marathon	02:03	01:54
Julia	Ponce	Guayaquil	Ecuador	5K	00:42	00:35
Michael	Schollmeier	Peoria	Illinois	IRONMAN® or equivalent	14:40	11:07 *no swim
Bettina	Dorsch	Rottenburg	Germany	Sprint	01:39	01:33
Tom	Brooks	Melbourne	Victoria	Half Marathon	01:48	01:43
Marco	La spina	Legnano	Milano	10K	00:49	00:45
Paul	Carroll	Newport	Shropshire	Half Marathon	01:35	01:32
Sarah	Pirolli	Rossford	Ohio	10K	00:53	00:50
Brendan	Griffin	Houston	Texas	5K	00:27	00:24
Florent	Chapelle	Maisons Alfort	Île-de-France	10K	00:43	00:40
Forrest	Webb	Uniontown	Ohio	5K	00:24	00:22
Mark	Sng	London	England	Half Marathon	01:53	01:45

First Time Results Using 80/20

Name		City	Region	Event	Time
Kevin	Pogacar	Toronto	Ontario	IRONMAN® or equivalent	10:30
Arraissia	Aymen	Tunis	Tunisia	Marathon	03:56
Edson	Vassoler	Raymond	Maine	IRONMAN® 70.3 or equivalent	04:48
Greg	Pawlisa	New York	New York	IRONMAN® or equivalent	10:57
Marko	Tomasevic	Herceg Novi	Montenegro	Sprint	01:15
Daniel	Kilian	Munich	Munich	IRONMAN® 70.3 or equivalent	04:52
Sergio	Real	Macau	Macau S.A.R.	IRONMAN® 70.3 or equivalent	05:30
Craig	Leavitt	Edmonton	Alberta	Half Marathon	01:58
Erik	Enqvist	Göteborg	Sweden	Olympic	02:38
Scotty	Arellano	San Francisco	California	IRONMAN® 70.3 or equivalent	05:50
Roger	Hipwell	Eden Prairie	Minnesota	IRONMAN® or equivalent	12:38
Harald	Schernthaner	Kufstein	Tyrol	Half Marathon	02:32
Robert	Glückselig	Birenbach	Germany	IRONMAN® or equivalent	12:59
Robert	Lanigan	Dublin	Dublin	IRONMAN® 70.3 or equivalent	06:27
John	Hodges	Flushing	New York	Olympic	03:19
Frank	Schmidt	Padova	Italy	IRONMAN® 70.3 or equivalent	06:06
Richard	Finlayson	Paddington	New South Wales	IRONMAN® 70.3 or equivalent	06:15
Jonathan	Keim	Huntsville	Alabama	IRONMAN® 70.3 or equivalent	06:55
Ãlvaro	Mautone	Minas	Lavalleja	Marathon	04:30
Rachel	Whitehead	Workington	Cumbria	IRONMAN® 70.3 or equivalent	06:08
Brett	Hoyer	Lake Stevens	Washington	Marathon	04:16
Helen	Hayward	Palmyra	Western Australia	IRONMAN® 70.3 or equivalent	07:22
Adrian	Tilston	Reston	Virginia	IRONMAN® or equivalent	15:05
Matthew	DeVoe		New York	IRONMAN® 70.3 or equivalent	05:29
Gareth	Byrne	Dun Laoghaire	Dublin	IRONMAN® 70.3 or equivalent	05:43
Clair	Stewart	Las Vegas	Nevada	Olympic	03:49
Gerhan	Coetzee	Dubai	UAE	IRONMAN® 70.3 or equivalent	05:38
Chris	Black	Peoria	Illinois	IRONMAN® 70.3 or equivalent	06:43
Ioannis	Speis	Gerakas	Athens	IRONMAN® 70.3 or equivalent	06:47
Christopher	Barry	Lee	Massachusetts	IRONMAN® or equivalent	14:47
Pat	Donohue	Waterford	Michigan	IRONMAN® 70.3 or equivalent	06:43
Jon	Goehring	Pendleton	Indiana	IRONMAN® 70.3 or equivalent	07:02
Shawn	Platt	Sherrill	New York	IRONMAN® 70.3 or equivalent	06:43
Jorge	Faroh	Panama	Panama	IRONMAN® 70.3 or equivalent	05:58
Kevin	Steele	Kanata	Ontario	IRONMAN® or equivalent	13:32
Alicia	Phillips	East Peoria	Illinois	Olympic	02:04
Marco	Saraceno	Verona	Italy	Half Marathon	01:58
Steve	Messenger	Windham	Maine	IRONMAN® 70.3 or equivalent	06:24
Edward	OConnell	Mazeppa	Minnesota	IRONMAN® 70.3 or equivalent	06:45
Brad	Fiorenza	Houston	Texas	IRONMAN® 70.3 or equivalent	05:30
Eduardo	Lallo	Madrid	Madrid	Half Marathon	02:16

Get fitter. Race faster.

Start an 80/20 Training Plan Today

Run Plans

Triathlon Plans

Strength Plans

Subscriptions

Brett Hoyer

Alicia Phillips

Steve Messenger

Shawn Platt

Mitch Atkinson

Edson Vassoler

Dennis Ruts

80/20 training plans get results

The 80/20 Wall of Fame

New Personal Best Using 80/20

First Time Results Using 80/20

New Personal Best Using 80/20

First Time Results Using 80/20

Newsletter

80/20 YouTube Channel

Get Started

Quick Links