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.

Start an 80/20 Training Plan Today

Run Plans

Triathlon Plans

Strength Plans

Subscriptions

The full suite of 80/20 training plans is included in the books 80/20 Running and 80/20 TriathlonElectronic 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

8020-plans-get-results-490

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 CityRegionDistancePrevious BestNew 80/20 Best
MarkusBoehlerAngerbergAustriaIRONMAN® or equivalent09:5509:35
LukeHendersonMelbourneVictoriaIRONMAN® or equivalent11:3810:14
MarkConwayPerthWestern AustraliaMarathon03:3302:48
DennisRutsBoechoutAntwerpIRONMAN® or equivalent10:2009:58
JasonHendySomervilleMassachusettsIRONMAN® 70.3 or equivalent04:5804:39
ClaireColbertAtlantaGeorgiaOlympic03:1402:50
DanielVelardoMelbourneVictoriaMarathon02:5902:47
MarkWhiteOsloOsloIRONMAN® or equivalent13:5111:30
JonOttossonMalmöSweden10K00:4400:40
ScottBleazardDenverColoradoIRONMAN® or equivalent14:2012:22
MitchAtkinsonIrvineCaliforniaMarathon03:5603:15
GavinMooreBrisbaneQueensland AustraliaIRONMAN® 70.3 or equivalent05:0504:39
DavidLopezZamoraCastilla y LeónOlympic02:4002:15
SteffenRettigLeipzigSaxonIRONMAN® or equivalent14:4513:55
TimSiegenbeek van HeukelomSydneyNew South WalesMarathon03:1803:01
SethBaglinVeniceCaliforniaIRONMAN® 70.3 or equivalent06:4005:50
EdwardChambersJohannesburgGautengIRONMAN® 70.3 or equivalent06:4406:00
MichelleLeeSeattleWashingtonHalf Marathon03:0002:27
KonstantinosMichopoulosAthensGreeceMarathon03:4703:36
MichaelShulmanConcordMassachusettsIRONMAN® 70.3 or equivalent06:1305:33
MarkBurdeshawLas CrucesNew MexicoOlympic05:0003:45
ChrisRydelskiUnion GroveWisconsinIRONMAN® or equivalent12:1111:33
AngelPassaperaLas PiedrasPuerto RicoIRONMAN® 70.3 or equivalent07:0306:30
AdolfoCorominasSanto Domingo, D. R.Distrito NacionalMarathon04:2203:50
GillesMartinGrez-DoiceauBelgiumIRONMAN® 70.3 or equivalent07:0006:05
RNSahuRanchiJharkhandMarathon05:3205:00
ChristiLandaetaCaracasVenezuelaHalf Marathon02:3802:12
MikhailTinovitckiiMoscowRussiaIRONMAN® 70.3 or equivalent06:2005:54
BarnabyCoupeNottinghamCountyOlympic02:4602:25
ElizabethSweetEast GreenbushNew YorkIRONMAN® 70.3 or equivalent06:2105:58
TomBryantLondonLondonMarathon03:5003:36
DavidRaymenHertfordHertfordshireIRONMAN® 70.3 or equivalent05:1204:50
JoseRamosGuayaquilGuayasHalf Marathon01:3801:34
LindseyNoseworthyWestminsterMassachusettsIRONMAN® 70.3 or equivalent06:2406:03
JimMooreMeridianIdahoOlympic02:5302:33
MackenziHowardFalmouthMaineMarathon03:5603:45
DougSimmsSeattleWashingtonIRONMAN® 70.3 or equivalent05:2605:06
KurtPhillipsLancasterOhioSprint01:2701:09
MartijnCrajéMaldenGelderlandIRONMAN® 70.3 or equivalent05:2405:08
BobFordEvansGeorgiaIRONMAN® 70.3 or equivalent05:4305:30
Jose MiguelFraile OrdóñezDubaiUnited Arab EmiratesSprint01:3101:19
GeorgePothCarmo do CajuruMG, BrazilMarathon04:4104:30
ThomasKuhnMercer IslandWashingtonIRONMAN® 70.3 or equivalent05:0904:58
KonstantinosMichopoulosAthensGreeceMarathon03:4603:36
CurtisRepenBoltonOntarioOlympic03:0602:55
AlexOchoaCiudad de MéxicoCiudad de MéxicoSprint01:2101:13
ShawnCraigModestoCaliforniaIRONMAN® 70.3 or equivalent05:1205:03
HendrikAlbersHannoverNiedersachsenHalf Marathon02:0301:54
JuliaPonceGuayaquilEcuador5K00:4200:35
MichaelSchollmeierPeoriaIllinoisIRONMAN® or equivalent14:4011:07 *no swim
BettinaDorschRottenburgGermanySprint01:3901:33
TomBrooksMelbourneVictoriaHalf Marathon01:4801:43
MarcoLa spinaLegnanoMilano10K00:4900:45
PaulCarrollNewportShropshireHalf Marathon01:3501:32
SarahPirolliRossfordOhio10K00:5300:50
BrendanGriffinHoustonTexas5K00:2700:24
FlorentChapelleMaisons AlfortÎle-de-France10K00:4300:40
ForrestWebbUniontownOhio5K00:2400:22
MarkSngLondonEnglandHalf Marathon01:5301:45

First Time Results Using 80/20

Name CityRegionEventTime
KevinPogacarTorontoOntarioIRONMAN® or equivalent10:30
ArraissiaAymenTunisTunisiaMarathon03:56
EdsonVassolerRaymondMaineIRONMAN® 70.3 or equivalent04:48
GregPawlisaNew YorkNew YorkIRONMAN® or equivalent10:57
MarkoTomasevicHerceg NoviMontenegroSprint01:15
DanielKilianMunichMunichIRONMAN® 70.3 or equivalent04:52
SergioRealMacauMacau S.A.R.IRONMAN® 70.3 or equivalent05:30
CraigLeavittEdmontonAlbertaHalf Marathon01:58
ErikEnqvistGöteborgSwedenOlympic02:38
ScottyArellanoSan FranciscoCaliforniaIRONMAN® 70.3 or equivalent05:50
RogerHipwellEden PrairieMinnesotaIRONMAN® or equivalent12:38
HaraldSchernthanerKufsteinTyrolHalf Marathon02:32
RobertGlückseligBirenbachGermanyIRONMAN® or equivalent12:59
RobertLaniganDublinDublinIRONMAN® 70.3 or equivalent06:27
JohnHodgesFlushingNew YorkOlympic03:19
FrankSchmidtPadovaItalyIRONMAN® 70.3 or equivalent06:06
RichardFinlaysonPaddingtonNew South WalesIRONMAN® 70.3 or equivalent06:15
JonathanKeimHuntsvilleAlabamaIRONMAN® 70.3 or equivalent06:55
ÁlvaroMautoneMinasLavallejaMarathon04:30
RachelWhiteheadWorkingtonCumbriaIRONMAN® 70.3 or equivalent06:08
BrettHoyerLake StevensWashingtonMarathon04:16
HelenHaywardPalmyraWestern AustraliaIRONMAN® 70.3 or equivalent07:22
AdrianTilstonRestonVirginiaIRONMAN® or equivalent15:05
MatthewDeVoeNew YorkIRONMAN® 70.3 or equivalent05:29
GarethByrneDun LaoghaireDublinIRONMAN® 70.3 or equivalent05:43
ClairStewartLas VegasNevadaOlympic03:49
GerhanCoetzeeDubaiUAEIRONMAN® 70.3 or equivalent05:38
ChrisBlackPeoriaIllinoisIRONMAN® 70.3 or equivalent06:43
IoannisSpeisGerakasAthensIRONMAN® 70.3 or equivalent06:47
ChristopherBarryLeeMassachusettsIRONMAN® or equivalent14:47
PatDonohueWaterfordMichiganIRONMAN® 70.3 or equivalent06:43
JonGoehringPendletonIndianaIRONMAN® 70.3 or equivalent07:02
ShawnPlattSherrillNew YorkIRONMAN® 70.3 or equivalent06:43
JorgeFarohPanamaPanamaIRONMAN® 70.3 or equivalent05:58
KevinSteeleKanataOntarioIRONMAN® or equivalent13:32
AliciaPhillipsEast PeoriaIllinoisOlympic02:04
MarcoSaracenoVeronaItalyHalf Marathon01:58
SteveMessengerWindhamMaineIRONMAN® 70.3 or equivalent06:24
EdwardOConnellMazeppaMinnesotaIRONMAN® 70.3 or equivalent06:45
BradFiorenzaHoustonTexasIRONMAN® 70.3 or equivalent05:30
EduardoLalloMadridMadridHalf Marathon02:16

New Personal Best Using 80/20

Name CityRegionDistancePrevious BestNew 80/20 Best
MarkusBoehlerAngerbergAustriaIRONMAN® or equivalent09:5509:35
LukeHendersonMelbourneVictoriaIRONMAN® or equivalent11:3810:14
MarkConwayPerthWestern AustraliaMarathon03:3302:48
DennisRutsBoechoutAntwerpIRONMAN® or equivalent10:2009:58
JasonHendySomervilleMassachusettsIRONMAN® 70.3 or equivalent04:5804:39
ClaireColbertAtlantaGeorgiaOlympic03:1402:50
DanielVelardoMelbourneVictoriaMarathon02:5902:47
MarkWhiteOsloOsloIRONMAN® or equivalent13:5111:30
JonOttossonMalmöSweden10K00:4400:40
ScottBleazardDenverColoradoIRONMAN® or equivalent14:2012:22
MitchAtkinsonIrvineCaliforniaMarathon03:5603:15
GavinMooreBrisbaneQueensland AustraliaIRONMAN® 70.3 or equivalent05:0504:39
DavidLopezZamoraCastilla y LeónOlympic02:4002:15
SteffenRettigLeipzigSaxonIRONMAN® or equivalent14:4513:55
TimSiegenbeek van HeukelomSydneyNew South WalesMarathon03:1803:01
SethBaglinVeniceCaliforniaIRONMAN® 70.3 or equivalent06:4005:50
EdwardChambersJohannesburgGautengIRONMAN® 70.3 or equivalent06:4406:00
MichelleLeeSeattleWashingtonHalf Marathon03:0002:27
KonstantinosMichopoulosAthensGreeceMarathon03:4703:36
MichaelShulmanConcordMassachusettsIRONMAN® 70.3 or equivalent06:1305:33
MarkBurdeshawLas CrucesNew MexicoOlympic05:0003:45
ChrisRydelskiUnion GroveWisconsinIRONMAN® or equivalent12:1111:33
AngelPassaperaLas PiedrasPuerto RicoIRONMAN® 70.3 or equivalent07:0306:30
AdolfoCorominasSanto Domingo, D. R.Distrito NacionalMarathon04:2203:50
GillesMartinGrez-DoiceauBelgiumIRONMAN® 70.3 or equivalent07:0006:05
RNSahuRanchiJharkhandMarathon05:3205:00
ChristiLandaetaCaracasVenezuelaHalf Marathon02:3802:12
MikhailTinovitckiiMoscowRussiaIRONMAN® 70.3 or equivalent06:2005:54
BarnabyCoupeNottinghamCountyOlympic02:4602:25
ElizabethSweetEast GreenbushNew YorkIRONMAN® 70.3 or equivalent06:2105:58
TomBryantLondonLondonMarathon03:5003:36
DavidRaymenHertfordHertfordshireIRONMAN® 70.3 or equivalent05:1204:50
JoseRamosGuayaquilGuayasHalf Marathon01:3801:34
LindseyNoseworthyWestminsterMassachusettsIRONMAN® 70.3 or equivalent06:2406:03
JimMooreMeridianIdahoOlympic02:5302:33
MackenziHowardFalmouthMaineMarathon03:5603:45
DougSimmsSeattleWashingtonIRONMAN® 70.3 or equivalent05:2605:06
KurtPhillipsLancasterOhioSprint01:2701:09
MartijnCrajéMaldenGelderlandIRONMAN® 70.3 or equivalent05:2405:08
BobFordEvansGeorgiaIRONMAN® 70.3 or equivalent05:4305:30
Jose MiguelFraile OrdóñezDubaiUnited Arab EmiratesSprint01:3101:19
GeorgePothCarmo do CajuruMG, BrazilMarathon04:4104:30
ThomasKuhnMercer IslandWashingtonIRONMAN® 70.3 or equivalent05:0904:58
KonstantinosMichopoulosAthensGreeceMarathon03:4603:36
CurtisRepenBoltonOntarioOlympic03:0602:55
AlexOchoaCiudad de MéxicoCiudad de MéxicoSprint01:2101:13
ShawnCraigModestoCaliforniaIRONMAN® 70.3 or equivalent05:1205:03
HendrikAlbersHannoverNiedersachsenHalf Marathon02:0301:54
JuliaPonceGuayaquilEcuador5K00:4200:35
MichaelSchollmeierPeoriaIllinoisIRONMAN® or equivalent14:4011:07 *no swim
BettinaDorschRottenburgGermanySprint01:3901:33
TomBrooksMelbourneVictoriaHalf Marathon01:4801:43
MarcoLa spinaLegnanoMilano10K00:4900:45
PaulCarrollNewportShropshireHalf Marathon01:3501:32
SarahPirolliRossfordOhio10K00:5300:50
BrendanGriffinHoustonTexas5K00:2700:24
FlorentChapelleMaisons AlfortÎle-de-France10K00:4300:40
ForrestWebbUniontownOhio5K00:2400:22
MarkSngLondonEnglandHalf Marathon01:5301:45

First Time Results Using 80/20

Name CityRegionEventTime
KevinPogacarTorontoOntarioIRONMAN® or equivalent10:30
ArraissiaAymenTunisTunisiaMarathon03:56
EdsonVassolerRaymondMaineIRONMAN® 70.3 or equivalent04:48
GregPawlisaNew YorkNew YorkIRONMAN® or equivalent10:57
MarkoTomasevicHerceg NoviMontenegroSprint01:15
DanielKilianMunichMunichIRONMAN® 70.3 or equivalent04:52
SergioRealMacauMacau S.A.R.IRONMAN® 70.3 or equivalent05:30
CraigLeavittEdmontonAlbertaHalf Marathon01:58
ErikEnqvistGöteborgSwedenOlympic02:38
ScottyArellanoSan FranciscoCaliforniaIRONMAN® 70.3 or equivalent05:50
RogerHipwellEden PrairieMinnesotaIRONMAN® or equivalent12:38
HaraldSchernthanerKufsteinTyrolHalf Marathon02:32
RobertGlückseligBirenbachGermanyIRONMAN® or equivalent12:59
RobertLaniganDublinDublinIRONMAN® 70.3 or equivalent06:27
JohnHodgesFlushingNew YorkOlympic03:19
FrankSchmidtPadovaItalyIRONMAN® 70.3 or equivalent06:06
RichardFinlaysonPaddingtonNew South WalesIRONMAN® 70.3 or equivalent06:15
JonathanKeimHuntsvilleAlabamaIRONMAN® 70.3 or equivalent06:55
ÁlvaroMautoneMinasLavallejaMarathon04:30
RachelWhiteheadWorkingtonCumbriaIRONMAN® 70.3 or equivalent06:08
BrettHoyerLake StevensWashingtonMarathon04:16
HelenHaywardPalmyraWestern AustraliaIRONMAN® 70.3 or equivalent07:22
AdrianTilstonRestonVirginiaIRONMAN® or equivalent15:05
MatthewDeVoeNew YorkIRONMAN® 70.3 or equivalent05:29
GarethByrneDun LaoghaireDublinIRONMAN® 70.3 or equivalent05:43
ClairStewartLas VegasNevadaOlympic03:49
GerhanCoetzeeDubaiUAEIRONMAN® 70.3 or equivalent05:38
ChrisBlackPeoriaIllinoisIRONMAN® 70.3 or equivalent06:43
IoannisSpeisGerakasAthensIRONMAN® 70.3 or equivalent06:47
ChristopherBarryLeeMassachusettsIRONMAN® or equivalent14:47
PatDonohueWaterfordMichiganIRONMAN® 70.3 or equivalent06:43
JonGoehringPendletonIndianaIRONMAN® 70.3 or equivalent07:02
ShawnPlattSherrillNew YorkIRONMAN® 70.3 or equivalent06:43
JorgeFarohPanamaPanamaIRONMAN® 70.3 or equivalent05:58
KevinSteeleKanataOntarioIRONMAN® or equivalent13:32
AliciaPhillipsEast PeoriaIllinoisOlympic02:04
MarcoSaracenoVeronaItalyHalf Marathon01:58
SteveMessengerWindhamMaineIRONMAN® 70.3 or equivalent06:24
EdwardOConnellMazeppaMinnesotaIRONMAN® 70.3 or equivalent06:45
BradFiorenzaHoustonTexasIRONMAN® 70.3 or equivalent05:30
EduardoLalloMadridMadridHalf Marathon02:16