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Book Review: Scientific Training for Endurance Athletes

By Matt Fitzgerald / March 22, 2022 / 0 Comments

When I was a younger man I used to shake my head in pity when reading the writings of endurance sports experts of a certain age. They tended to repeat the same things over and over, evidently because they had nothing new to say. Because they hadn’t learned anything new about their field of expertise […]

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Veronique Billat

Book Review: The Science of the Marathon

By Matt Fitzgerald / June 22, 2020 / 0 Comments

I first discovered the work of Veronique Billat in 2002, when I was working on my book The Cutting-Edge Runner. That’s a long time ago, but in retrospect I’m somewhat embarrassed that I hadn’t known about her even earlier, as she was then already well on her way toward titan status in the field of […]

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Running the Dream by Matt Fitzgerald

Free Sample Chapter of Matt Fitzgerald’s New Book Running the Dream

By Matt Fitzgerald / May 4, 2020 / 0 Comments

Here, for your free reading enjoyment, is the first chapter of Matt Fitzgerald’s book Running the Dream: One Summer Living, Training, and Racing with a Team of World-Class Runners Half My Age. If you decide you’d like to read the rest of it, please consider purchasing a copy from your local bookstore. Explore other options […]

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By David Warden / April 19, 2020 / Comments Off on Books

80/20 ENDURANCE BOOKS Book: 80/20 Running $17.99 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 […]

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Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries

Book Review: Rebound: Train your mind to bounce back stronger from sports injuries

By Matt Fitzgerald / October 14, 2019 / 0 Comments

Overuse injuries such as Achilles tendinosis and runner’s knee are very different from other “health problems” such as migraine and flu. Whereas the latter cause all-day physical discomfort, most overuse injuries hurt only when you try to do the specific activity that caused them. And yet they bother you just as much, don’t they? The […]

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Book Review: The Holy Sh!t Moment

By Matt Fitzgerald / February 11, 2019 / 0 Comments

Readers of my work often assume that I mostly read the same kinds of books I write, but this isn’t the case. Of the 40 to 50 books I devour each year, about 90 percent are novels. I can’t help it—my father is a novelist and I was a diehard fiction junkie by the third […]

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Book Review: Inside a Marathon

By Matt Fitzgerald / November 26, 2018 / 0 Comments

On October 3, 2018, published an article titled, “Galen Rupp: American Record Could Go Down in Chicago.” In its ninth paragraph, after providing some background on the existing American record for the marathon and Rupp’s buildup to the 2018 Chicago Marathon, writer Sarah Lorge Butler hedged, “To be clear, Rupp says, he’d rather win […]

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Book Review: Essential Sports Nutrition

By Matt Fitzgerald / September 24, 2018 / 0 Comments

There’s no evidence that P. T. Barnum actually said, “There’s a sucker born every minute.” But if he didn’t say it, he should have, because it’s true—there is a sucker born every minute. I encounter suckers almost every day in the domain of endurance sports nutrition. Athletes come to me asking why they’ve lost not only […]

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Let’s Clear Up the Irrational Thinking Surrounding Fasted Workouts

By Matt Fitzgerald / March 15, 2022 / 0 Comments

Among the benefits of traveling internationally is that it gives you a different perspective on your own country. For example, in 2015 I spent two weeks in Kenya conducting research for my book The Endurance Diet, and it was there that I came to fully appreciate how screwed up America’s relationship with food is. As […]

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Understanding Your On Pace Run Plan

By David Warden / March 10, 2022 / Comments Off on Understanding Your On Pace Run Plan

by Matt Fitzgerald This document is specific to the On Pace RPE plans. Be sure to read Intensity Guidelines for Running and Understanding Your TrainingPeaks Structured Workout Plan after reading this article. The On Pace Run Plans from 80/20 Endurance were designed for the dual purpose of developing pacing skill in runners while at the same time preparing them to […]

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blog post 34

All About (Intensity) Balance

By Matt Fitzgerald / February 22, 2022 / 0 Comments

Billy Sperlich is one of the world’s leading experts in the area of training intensity distribution (TID) in endurance sports. I’ve often cited his research, which he conducts out of the University of Würzburg, in my books, articles, and blog posts. Recently, Sperlich released a series of eleven tweets summarizing the “experiences and takeaways” he’s […]

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blog post 28

The Greatest Benefit of Aerobic Fitness Is Never Talked About

By Matt Fitzgerald / January 22, 2022 / 0 Comments

Like a lot of children of the 1970s, I grew up mostly outdoors. Perhaps it was different in the big city, but in the piney woods of southern New Hampshire where I was raised, kids had to find their own fun, yet there was plenty of fun to be found if you looked hard enough. […]

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blog post 26

The Less You Need Your Smartwatch, The More Useful It Becomes

By Matt Fitzgerald / January 18, 2022 / 0 Comments

In 2020, the journal Psychology published a study on device dependency in runners. Pierluigi Diotaiuti and colleagues at the University of Cassino and Southern Lazio gathered information about training device usage from 111 runners, who also completed a questionnaire designed to assess device dependency, which was scored on the basis of how individual subjects answered […]

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blog post 24

Effective Endurance Training Is as Simple as Never Taking Two Steps in the Wrong Direction

By Matt Fitzgerald / January 5, 2022 / 0 Comments

For the past several months I’ve been writing a book that will serve as the official study guide for the 80/20 Endurance coach certification program. As you might expect, working on this project has afforded me the opportunity to reflect deeply on my philosophy of coaching. It’s impossible to summarize this philosophy in a pithy […]

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blog post 23

It’s Like Leaping a Ditch: Pacing Demystified

By Matt Fitzgerald / January 3, 2022 / 0 Comments

Pacing is such a familiar part of the sport of running that it’s often taken for granted. Few runners spend much time thinking about pacing. Not coincidentally, most runners also aren’t very good at pacing. The purpose of this article is to explain what pacing is. Having a clear understanding of this vital running skill […]

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blog post 21

Easy Ways to Customize Your Readymade Endurance Training Plan

By Matt Fitzgerald / December 27, 2021 / 0 Comments

Call me strange, but I love building training plans. It’s one of my favorite activities, right up there with training itself. That’s why I got together with David Warden to create 80/20 Endurance, which, as you well know, exists for the primary purpose of creating training plans for endurance athletes of all types and abilities. Nevertheless, […]

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Understanding Your 80/20 Endurance Mental Skills Training Plan

By Matt Fitzgerald / December 25, 2021 / Comments Off on Understanding Your 80/20 Endurance Mental Skills Training Plan

Welcome to your 80/20 Mental Skills Training Program! Developed by sport and clinical psychologist Cory Nyamora, PsyD, and inspired by Matt Fitzgerald’s book The Comeback Quotient, this 12-week program focuses on improving your self-awareness as an endurance athlete and helps you accept, embrace, and address the realities of your sport and life as you train […]

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blog post 18

Please Don’t Assume Faster Athletes Look Down on You Just Because They’re Faster

By Matt Fitzgerald / December 18, 2021 / 0 Comments

Recently I had a disturbing experience on social media. I know, I know. Join the club, right? But This one’s worth sharing, I believe. Let me start by saying that I’m not naïve in these matters. I’ve been aware for some time that social media is a cesspool of idiocy and viciousness. That’s why I […]

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How to Impress Your Coach

By Matt Fitzgerald / December 13, 2021 / 0 Comments

I once coached a runner who had a strong desire to impress me. Every now and then during our weekly FaceTime catchups he would ask me, in reference to a recent strong workout performance, “Were you impressed?” or else he would say, in reference to a recent workout in which he had overreached and blown […]

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blog post 16 1

No One Ever Regrets Attending a Running Camp

By Matt Fitzgerald / December 6, 2021 / 0 Comments

The first adult sports camp I participated in was a Multisport School of Champions event hosted in San Diego by Triathlete publisher John Duke and eight-time Ironman world champion Paula Newby-Fraser way back in 1996. Since then, I’ve been fortunate enough to take part in many more triathlon and running camps, and I remember each […]

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Keeping Up with 80/20 Endurance

By Matt Fitzgerald / November 22, 2021 / 0 Comments

There’s a lot going on at 80/20 Endurance—so much, in fact, that you might be having trouble keeping up with all of it. Never fear! Within eight minutes (unless you’re a slow reader), you will be fully caught up on the major happenings here. Ready . . . Go! A New Book Earlier this year, […]

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On Pace Workouts

By David Warden / November 6, 2021 / Comments Off on On Pace Workouts

On Pace Workouts Thank you for your purchase of the book, On Pace: Discover How to Run Every Race at Your Real Limit. To access the individual On Pace workouts for use on your compatible device, complete these three easy steps: 1. Login to or create a TrainingPeaks Basic or Premium account. A TrainingPeaks Premium […]

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Queen Esther

Face the Wind

By Matt Fitzgerald / November 1, 2021 / 0 Comments

Even before long covid scrambled my brain, I was absentminded. It sounds like such a benign foible, but absentmindedness can be deadly. For example, it nearly killed my dog in a Kansas hotel one time. It was a raw, gray Friday at the tail end of March, stubborn winter turfing out nominal spring. I’d just […]

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Watching Others Run

What If There Is No Finish Line?

By Matt Fitzgerald / October 6, 2021 / 0 Comments

How helpful are athletic coping skills really in helping us deal with life adversity? One year ago today—on October 6, 2020—I had a bad run. It was the type of run I would have really enjoyed had I been on my game: 6 x 1,000 meters at one-mile race pace on a minute’s rest. I […]

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run injury

What Does It Mean to Be an Injury-Prone Runner?

By Matt Fitzgerald / September 20, 2021 / 0 Comments

I’ve always considered myself an injury-prone runner. I used to half-jokingly say that I had suffered more running-related injuries than any runner my age in the history of running, and it wouldn’t shock me if this turned out to be true. Between the ages of 28 and 48 I picked up no fewer than four […]

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What Chronic Illness Has Taught Me About Weight Management

By Matt Fitzgerald / September 6, 2021 / 0 Comments

I don’t look sick. To the contrary, I look like I could run a marathon, or so I’m told. In fact, though, the last time I tried to run I couldn’t get out of bed the next day. This isn’t a figure of speech—I could not get out of bed the next day. And it […]

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Screw Loose, Sh*t Together: A Theory of Athletic Greatness

By Matt Fitzgerald / August 23, 2021 / 0 Comments

I have a theory about athletic greatness, or more specifically, about what it takes to achieve greatness as an athlete. It’s quite simple. There are two mental traits that I see again and again in athletes of the highest caliber. One is a drive toward greatness that has the untamable ferocity of a full-blown disorder. […]

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New Study Finds Most Age-Group Triathletes Are Still Stuck in the Moderate-Intensity Rut

By Matt Fitzgerald / August 9, 2021 / 0 Comments

It’s been nearly a decade since I coined the term “moderate-intensity rut” in reference to the widespread habit among recreational endurance athletes of doing a plurality of their training at moderate intensity. At that time, very few athletes were even aware of the existence of the problem. But much has changed since then. The books […]

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Leo Tolstoy: Honorary Endurance Coach

By David Warden / July 30, 2021 / 0 Comments

“Happy families are all alike; every unhappy family is unhappy in its own way.” Leo Tolstoy, Anna Karenina Inspiration can come from unexpected authority. My progress as an endurance coach is nothing extraordinary: a mix of formal and informal education with a reasonable amount of experience and luck. Occasionally, my coaching philosophy is disproportionally shaped […]

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Do You Suffer from Workout Myopia?

By Matt Fitzgerald / July 27, 2021 / 0 Comments

German-born Canadian spiritual teacher Eckhart Tolle’s The Power of Now has sold more than three million copies. I know this because it says so right on the cover. In the book, Tolle encourages readers to “Realize deeply that the present moment is all you ever have.” If this advice sounds familiar, it’s because it is. […]

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athlete runner doing YOU training

On the Importance of “Doing You” As an Athlete

By Matt Fitzgerald / July 11, 2021 / 0 Comments

Every once in a while a podcast host will ask me to name my favorite writer or to recommend a book to listeners. It’s always an awkward moment for me because it all but forces me to admit that I don’t read many books about endurance sports. Almost none, in fact. To be clear, I […]

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Optimism Is Overrated

By Matt Fitzgerald / June 20, 2021 / 0 Comments

When things aren’t going your way in a race or during a training block, it is helpful to remind yourself how much worse things could be. A lot of athletes who engage in this mental exercise choose prisoners of war specifically for such perspective-shifting comparisons—folks like Admiral James Stockdale, the U.S. Navy Admiral who spent […]

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Sonoran Distance Project

78 Days to Chicago

By Matt Fitzgerald / May 30, 2021 / 0 Comments

If you read my book Running the Dream: One Summer Living, Training, and Racing with a Team of World-Class Runners Half My Age and found yourself wondering what happened on the days not included in the journal-style narrative, here’s your answer! Sort of. What follows is a chapter I wrote for inclusion in the book […]

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Dietary Guidelines for Racing Weight Plans

By Matt Fitzgerald / May 28, 2021 / Comments Off on Dietary Guidelines for Racing Weight Plans

As an endurance athlete, you will benefit from maintaining consistent eating habits that support health, fitness, and recovery. There are times, however, when it can be helpful to make a few short-term dietary adjustments for the sake of shedding a bit of excess body fat. For example, you might devote a few weeks to getting […]

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mental health awareness month banner

When I’m Not Okay, I Tell Everybody. Here’s What That Gets Me.

By Matt Fitzgerald / May 10, 2021 / 0 Comments

Recently I received an unexpected phone call from Travis Macy. If the name is familiar, it’s because you know Travis as an inveterate ultrarunner and adventure racer and author of The Ultra Mindset: An Endurance Champion’s 8 Core Principles for Success in Business, Sports, and Life. I know Travis only slightly beyond this thumbnail bio. […]

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Knowledge < Understanding

Knowledge Is Good. Understanding Is Better.

By Matt Fitzgerald / April 18, 2021 / 0 Comments

Wisdom is the principle thing; therefore get wisdom: and with all thy getting, get understanding.–Proverbs 4:7 The best teacher I ever had was Mark Gould, a sociology professor at Haverford College. I’ll never forget the first meeting of his Foundations of Social Theory class in the fall of 1989. The bearded professor (whose sundry idiosyncrasies […]

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The Case for Pragmatism in Endurance Training

By Matt Fitzgerald / April 11, 2021 / 0 Comments

Among the first books I read after graduating from college (and thereby gaining the freedom to create my own syllabus) was Richard Rorty’s Truth and Progress. It served as my introduction to pragmatic philosophy, and I liked it. According to the Stanford Encyclopedia of Philosophy, “Pragmatism is a philosophical tradition that—very broadly—understands knowing the world […]

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Training for Endurance Book

The Difference(s) Between 80/20 Training and the Maffetone Method

By Matt Fitzgerald / March 27, 2021 / 0 Comments

Phil Maffetone is nothing if not consistent. In 1995, I copyedited his book Training for Endurance, a pro bono task I was given by my boss at Multisport magazine, the late Bill Katovsky, who was a close friend of Phil’s. At that time, I was just beginning to ease back into running after a seven-year […]

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80/20 Ambassador Program

By David Warden / March 26, 2021 / Comments Off on 80/20 Ambassador Program

80/20 Endurance Ambassador Program Thank you for being an 80/20 Endurance Ambassador! We’re lucky to have you. This page will provide you with the information you need to get off to a fast start as one of our valuable Ambassadors. Support The primary platform for Ambassador support is the private Facebook page. You’ll find David, […]

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Bill Rodgers

How to Train “80/20” without Really Trying

By Matt Fitzgerald / March 7, 2021 / 0 Comments

Every once in a while an athlete asks me if the training plans offered in one of my older books such as Braining Training for Runners or Triathlete Magazine’s Essential Week-by-Week Training Guide are still relevant or have been rendered obsolete by the 80/20 training plans I peddle today. My stock answer to this question […]

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No Hope

Improve Your Mental Game with the One-Month “No Hope” Challenge!

By Matt Fitzgerald / February 21, 2021 / 0 Comments

I once coached a runner, let’s call him Kevin, who used the word “easy” more often than any athlete other I’ve ever worked with. It was like some kind of verbal tic. He deployed the adjective at least once in almost every post-run comment he left on his online training calendar. Granted, “easy” has some […]

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Matt Laughing all the way to finish line

Laughing All the Way to the Finish Line

By Matt Fitzgerald / February 15, 2021 / 0 Comments

Dear Dr. Young, The good news is I have heart disease . . . These are the actual first words of an email message I sent to my primary care physician a couple of weeks ago. I had just undergone an angiogram to determine the source of an abnormality seen in my EKG reading during […]

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By David Warden / February 1, 2021 / Comments Off on Jobs

80/20 Endurance Jobs 80/20 Endurance is growing. Launched serendipitously in 2015 by author Matt Fitzgerald and coach David Warden, 80/20 Endurance has quickly developed into one of the largest endurance training plan providers in the world. With annual gross revenues at $650,000, 80/20 grew by 30% in 2020 in spite of COVID-19 and 70% in […]

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Sandor Iharos training

Why It’s Impossible for Your Training to Be Better Than “Good Enough”

By Matt Fitzgerald / January 23, 2021 / 0 Comments

I’m not a total science geek, but I do take an interest in certain scientific fields, including evolutionary biology. My brother Josh, who is a total science geek, being aware of my more casual interest, suggested recently that I check out a book called Good Enough: The Tolerance for Mediocrity in Nature and Society. Written […]

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Why You Should Treat Negative Emotions Like Pain

By Matt Fitzgerald / December 19, 2020 / 0 Comments

Try not to react merely in the moment. Pull back from the situation. Take a wider view. Compose yourself. –Epictetus Have you seen that television commercial for Advil, the one targeting active folks like us, with the tagline, “When pain says you can’t Advil says you can”? This slogan encapsulates everything that is wrong about […]

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knee pain injury

It’s Only Pain

By Matt Fitzgerald / December 5, 2020 / 0 Comments

I’ve been learning a lot about pain lately. My sudden interest in the topic was sparked by the collaborative work I’m doing with Ryan Whited on a book about self-managing athletic pain and injury. The new science of pain is utterly fascinating and completely contrary to prevailing beliefs about the deceptively familiar phenomenon. I credit […]

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In It for the Long Haul

By Matt Fitzgerald / December 1, 2020 / 0 Comments

In December 2011, Manhattan-based psychologist Bob Bergeron put the finishing touches on a book titled The Right Side of Forty: The Complete Guide to Happiness for Gay Men at Midlife and Beyond. To mark the occasion, he posted the following cheerful announcement on his website: “I’ve got a concise picture of what being over forty […]

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challenge of an endurance athlete

The Solution to Every Type of Challenge an Endurance Athlete Might Face Can Be Summarized in Two Words: Get Real

By Matt Fitzgerald / November 22, 2020 / 0 Comments

Sports comebacks come in infinite varieties. They range in nature from falling down during a race, getting back up, and winning despite the mishap to going off the rails with alcohol or drug abuse, cleaning up, and subsequently attaining new heights of performance. Underneath all of this apparent variety, however, lies a consistent pattern, which […]

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Ingrid being fit

When You’re Fit, You’re Fit

By Matt Fitzgerald / November 14, 2020 / 0 Comments

On May 5, 2019, Stephanie Bruce won the USATF Half Marathon Championship by 21 seconds with a time of 1:10:43. The following day, she asked her coach, Ben Rosario, for permission to compete in a 5000-meter track race on May 16th. Ben gave her his blessing, and 10 days later Steph set a new personal […]

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Good and Bad perfectionism

Good Perfectionism and Bad Perfectionism

By Matt Fitzgerald / November 7, 2020 / 0 Comments

Is perfectionism a good thing or a bad thing? If you Google the word and browse through the results, you’ll come away with two different impressions of perfectionism: It’s bad It’s complicated When I conducted this search myself just now, the top results included a 2018 BBC article titled “The Dangerous Downsides of Perfectionism” (“It’s […]

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By David Warden / October 4, 2020 / Comments Off on Videos

80/20 Videos Want more? View more videos on our YouTube channel. Watch

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your perception about food

It’s Not About the Food (It’s How You Think About Food)

By Matt Fitzgerald / September 5, 2020 / 0 Comments

Recently I had the opportunity to read a prepublication copy of a book by Bryan Green, who ran with Meb Keflezighi at UCLA and now cohosts (along with retired elite middle-distance runner Jon Rankin) the Go Be More podcast. Titled Make the Leap, the book is based on the premise that, as Green puts it, […]

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Jamie Whitmore after injury

Repeat After Me: “I’m Injured and I Couldn’t Care Less”

By Matt Fitzgerald / August 17, 2020 / 0 Comments

Currently I’m reviewing the copyedited manuscript of my forthcoming book The Comeback Quotient: A Get-Real Guide to Building Mental Fitness in Sport and Life, which is available for preorder. (Subtle, eh?) Chapter 6 tells the remarkable story of Jamie Whitmore, a dominant professional off-road triathlete in the 2000’s who later overcame a Jobian cancer ordeal […]

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not caring what others think

As an Athlete, Should You Care What Others Think? (Hint: All One-Word Answers to This Question Are Wrong)

By Matt Fitzgerald / August 3, 2020 / 0 Comments

In March 2017, I gave a talk at Run Flagstaff, a running specialty store located in the city whose name it carries. During the talk, I mentioned an occasion when I got to hang out with 2:19 marathoner Yoko Shibui and her teammates on the Mitsui-Sumitomo women’s professional running team in boulder, Colorado. “Are there […]

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Tommy Rivers Puzey

The Most Interesting Runner in the World

By Matt Fitzgerald / July 20, 2020 / 0 Comments

Following is an unpublished chapter of my book Running the Dream: One Summer Living, Training, and Racing with a Team of World-Class Runners Half My Age. It features my friend Tommy Rivers Puzey, who a couple of weeks ago sent me a series of alarming voice messages from a hospital ICU in Flagstaff, where he […]

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Caroline Rotich, Me, Ryan Bolton, Patrick Smyth for Creative Goal Setting

Creative Goal Setting

By Matt Fitzgerald / July 19, 2020 / 0 Comments

Recently I received a text message from Matt Chittim, host of the Rambling Runner podcast. In it, he informed me that he is several months away from turning 40 years old and he wants to mark the occasion by pursuing the goal of breaking 40 minutes for 10K. His purpose in texting me was to […]

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Shelby Houlihan discovering process focus

Rediscovering a Process Focus

By Matt Fitzgerald / July 13, 2020 / 0 Comments

There’s a runner I coach, we’ll call him Jeremy, who’s concerned about his weight. It’s not that he’s overweight and worried about developing type 2 diabetes or heart disease. Rather, Jeremy is light and lean but just not quite as light and lean as the elite trail runners whose ranks he aspires to join—and it […]

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Mat Fitzgerald Running in High School

Pressure Is a Double-Edge Sword

By Matt Fitzgerald / July 5, 2020 / 0 Comments

In 2015, economists Daniel Hickman and Neil Metz conducted an interesting study on the effect of pressure on performance in professional golfers. Data from the final hole of PGA tournaments taking place between 2004 and 2012 was analyzed to determine the effect of financial stakes—specifically how much money was riding on draining a putt—on performance. […]

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Performance Management Chart

Your Performance Management Chart Is Lying To You

By David Warden / June 29, 2020 / 0 Comments

…but you can make it tell the truth.  The Performance Management Chart in TrainingPeaks is an extraordinary tool. As early as 1975, physiologists have been attempting to quantify, and ultimately predict, the relationship between training and endurance performance. Coaches and athletes wanted to know if you contributed X units of training, could you predict Y […]

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woman having speed training workout

New Workout: Billat’s Analog Windup

By Matt Fitzgerald / June 29, 2020 / 0 Comments

Like many other endurance athletes, I’m adapting to the COVID-19 era by the seat of my pants, seeking ways to maintain my normal level of enthusiasm for training without races to look forward to and without a playbook. The pattern I seem to have fallen into—which has been working better than I would have imagined—is […]

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The Endurance Diet Book

Avoiding Dietary Self-Sabotage

By Matt Fitzgerald / June 15, 2020 / 0 Comments

I don’t really consider myself an expert on anything, but I do know a thing or two about endurance nutrition and training. Nevertheless, I choose to coach on the training side only. If an athlete approaches me with a request for nutrition coaching, I refer them elsewhere. The reason is that I have found nutrition […]

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David going on training for 2019 boston marathon racing

Do It Because You Suck at It: Training and Racing with a Mastery Mindset

By Matt Fitzgerald / May 25, 2020 / 0 Comments

I ran my first Boston Marathon in 2009. Although I came into the race super fit, having just lowered my half-marathon PB, I knew within 12 miles that I was in for yet another long and disappointing day at the 26-mile, 385-yard distance. At 16 miles, I saw my family, who, at great inconvenience to […]

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swimmer doing her workout

How to Convert Pool Swim Workouts to Open Water

By Matt Fitzgerald / May 8, 2020 / 0 Comments

Pools are closed, but the weather is warming and athletes in many places are gaining access to venues for open-water swimming. Perhaps you’ve thought about take advantage of such an opportunity, but aren’t sure how to transfer the pool workouts you’re accustomed to doing to open water. Here are some tips. How to transfer the […]

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Matt Fitzgerald at the 2020 Atlanta Marathon

To What Extent Is It Possible to “Cram” for a Marathon?

By Matt Fitzgerald / April 27, 2020 / 0 Comments

We’re all familiar with the phenomenon of cramming. You fail to attend any of your American Civilization 101 classes or to do any of the required reading all semester, and then, with one week remaining before the final exam, you hit the books and burn the midnight oil in a heroic effort to catch up […]

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By David Warden / April 24, 2020 / Comments Off on Products

80/20 Endurance Products Books Free Shipping! The revolutionary 80/20 training method for runners and triathletes is revealed in the pioneering books 80/20 Running and 80/20 Triathlon. Gain a complete understanding of this breakthrough method, including a complete in-book library of running and triathlon plans for all distances and levels. ORDER IT ONLINE ShoeCue Free Shipping! […]

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Genzebe Dibaba

Schooling Your Stride

By Matt Fitzgerald / April 17, 2020 / 0 Comments

One of my biggest pet peeves is the phrase “proper running form.” I can’t stand it. Why? Because it implies that there’s only one correct way to run, and nothing could be further from the truth. Even worse, it implies that good running form is defined by how the stride looks, which further implies that […]

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FIS Tour De Ski Women Stage

How Champions Return from Setbacks (Like, Say, Missing a Month of Training Due to Coronavirus)

By Matt Fitzgerald / April 13, 2020 / 0 Comments

Currently I’m working on a book called The Comeback Quotient, in which I attempt to answer a very simple question: What is it that enables some athletes to overcome major setbacks and make the very best of the very worst situations? The answer I offer will surprise many. Comebacks come in infinite varieties, but the one […]

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exercising while at home

Four Ways Endurance Athletes Can Turn the Negative of Social Distancing into a Positive

By Matt Fitzgerald / April 6, 2020 / 0 Comments

There’s a moment in the film It Might Get Loud, a 2008 documentary centered on guitar heroes Jimmy Page, the Edge, and Jack White, that has stuck with me over the years. It’s the part where Jack is discussing the rationale behind his minimalist musical style, and in so many words he explains that making things […]

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kenyan runner athlete

Now Is the Time for All Runners to Channel Their Inner Kenyan

By Matt Fitzgerald / March 30, 2020 / 0 Comments

Runners are goal-oriented by nature. It goes without saying that the pursuit of goals requires planning and a certain degree of control. It’s difficult to pursue the goal of, say, lowering your half-marathon PB if you don’t have a specific half-marathon event on your calendar and if it’s beyond your power to put one there. […]

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Matt Fitzgerald running angrily in a marathon

The Joy of Running Angry

By Matt Fitzgerald / March 2, 2020 / 0 Comments

I’ve finally gotten around to reading Graem Sims’s excellent biography of Percy Cerutty, Why Die? One of the things I like about it is how liberally it quotes from Cerutty’s writings, which are of mixed, yet surprisingly high, quality. I’ve highlighted a number of passages, including this gem: “To race superlatively I hold that one has to […]

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My Take on the Carbon-Plated Running Shoe Controversy

By Matt Fitzgerald / January 27, 2020 / 0 Comments

Last week a package was delivered to my front door. Inside it was a shoebox, and inside the shoebox was a pair of snazzy pink running shoes in size 11.5. Yes, they were Nike Vaporfly Next%’s, the footwear at the center of a raging controversy about what runners should and shouldn’t be allowed to wear […]

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There Should Be a Strava for Diet

By Matt Fitzgerald / January 14, 2020 / 0 Comments

I have too many ideas. I could write two books a year for the next 100 years and still not get around to writing all the books I have ideas for, let alone execute on my non-book-related ideas. I even have an idea for a book called 100 Books I’ll Never Write. Yeah, it’s that bad. […]

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The Official 2020 80/20 Endurance Holiday Reading List

By Matt Fitzgerald / December 16, 2019 / 0 Comments

Looking for a good endurance-related book to give to yourself or another endorphin junkie this holiday season? I’ve got you covered. Here are five such books I’ve read and enjoyed recently. I’m confident there’s at least one in here that you’ll enjoy also. Swim, Bike, Bonk: Confessions of a Reluctant Triathlete Will McGough Every triathlete […]

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By storysellers / December 11, 2019 / Comments Off on Testimonials

80/20 Endurance Testimonials Our plans have helped thousands of athletes across the globe, whether seasoned veterans or first-timers. Our 80/20 Training Plans have a proven track record to help athletes at all levels in their chosen event. But you don’t have to take our word for it. Here are what hundreds of athletes are saying […]

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80/20 Plan Benefits

By David Warden / December 3, 2019 / Comments Off on 80/20 Plan Benefits

80/20 Plan Benefits Meticulously crafted from the principles laid out in Matt Fitzgerald’s and David Warden’s bestselling books 80/20 Running and 80/20 Triathlon, your electronic 80/20 training plan will provide you with the same workout structure used by the most successful triathletes in the world. It has been specifically formulated to ensure the athlete adheres […]

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8020 Workout Library

By storysellers / November 19, 2019 / Comments Off on 8020 Workout Library

80/20 Workout Library Copyright © 2018 Matt Fitzgerald and David Warden. All rights reserved. The workouts provided on this site, in electronic or written form, are subject to copyright and are provided for personal use only. Distribution, modification, replication or adaptation for commercial use without explicit consent is prohibited. You don’t have to memorize your […]

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The Racing Weight Backlash is Clearly Well Intended, But Is It Also Misguided?

By Matt Fitzgerald / November 15, 2019 / 0 Comments

When news broke recently about the fat shaming and related psychological abuse that was suffered by members of the Nike Oregon Project and by members of past British Olympic track and field teams at the hands of their coaches, I, like so many others, found the alleged behavior unconscionable. But I also found it absurd. […]

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Getting Started with 80/20 Training

By storysellers / November 15, 2019 / Comments Off on Getting Started with 80/20 Training

Getting Started with 80/20 Training Thank you for choosing an 80/20 training plan! We want your training experience to be successful. To that end, we have created supporting documents to ensure that you get the most out of your 80/20 plan and recommend that you review these documents in the following order: Understanding Your 80/20 […]

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80/20 Zone Calculator

By storysellers / November 14, 2019 / Comments Off on 80/20 Zone Calculator

80/20 Endurance Zone Calculator If you have one of our convenient 80/20 Endurance electronic plans, your custom training zones are auto-calculated directly within each workout. Otherwise, use this calculator to identify your individual intensity zones. For details on determining LTHR, TP, CV, and FTP and for the definition of each zone, please see Intensity Guidelines […]

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Custom Plans

By storysellers / October 29, 2019 / Comments Off on Custom Plans

CONSULTATIONS AND COACHING 1-Hour Coach Consultation Sometimes you just need a little extra help. Our 1-hour Coach Consultation service give you the chance to meet with one of our 80/20 Endurance staff to discuss plan selection, modification, planning a season, creating goals, and more. At $100 per hour, it can be the perfect fit for […]

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By storysellers / October 23, 2019 / Comments Off on Blog

80/20 Endurance Blog

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About Us

By storysellers / October 23, 2019 / Comments Off on About Us

WHO WE ARE 80/20 Endurance LLC is the world’s largest dedicated provider of training plans and solutions for endurance athletes. The company’s mission is to make elite best practices in endurance training available to everyone. More than just a training method, 80/20 Endurance is a global community of likeminded athletes who are brought together by […]

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Compare Options

By storysellers / October 23, 2019 / Comments Off on Compare Options

Find the perfect solution for your goals Individual Training Plan $20 to $85 Level Guarantee Lifetime Plan – – – – Find Your Plan Training Plan Bundle $70 to $165 Level Guarantee Lifetime Plan TP Premium – – – Learn More Most Popular Monthly Gold Subscription $29.95 / month Level Guarantee – TP Premium All […]

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By storysellers / October 23, 2019 / Comments Off on Resources

Resources The following resources are intended to answer any questions you may have about your 80/20 training plan and to provide additional tools and resources. The material is presented in the recommend reading order. Although all of the information you need to get the most out of your plan is right here, we encourage you […]

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By storysellers / October 23, 2019 / Comments Off on Subscriptions

Subscribe and Save 80/20 Endurance® offers subscription options to meet any athlete’s unique needs. 80/20 subscriptions are low-cost, remarkably flexible, and packed with benefits. Most Popular Monthly Gold Subscription $29.95 / month $29.95 /month TP Premium All 80/20 Plans Workout Library 80/20 Book Cancel Any Time 30 Day Money-Back Guarantee Subscribe Now Best Value Annual […]

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Best-selling Running Plans and Triathlon Plans

By storysellers / October 15, 2019 / Comments Off on Best-selling Running Plans and Triathlon Plans

80/20 running plans and triathlon plans extendPremium or upgrade Basic for 30 days Preview 80/20 Running Plans or Triathlon Plans Today! Run Plans Help me choose a Run plan Triathlon Plans Help me choose a Tri plan CYCLING PLANS Help me choose a Cycling plan Maintenance Plans Goal-Focusd Plans Subscriptions Swimming Plans Help me choose […]

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Good Cop, Bad Cop

By Matt Fitzgerald / August 19, 2019 / 0 Comments

To train with maximal effectiveness, you have to be mean to yourself. And you also have to be kind to yourself. Every week I do two full-body functional strength workouts at a local gym. The specific exercise selection evolves over time, but there is one exercise I never fail to include among the dozen or […]

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Test or Stimulus? How You View Your Workouts May Say a Lot About Your Overall Mindset

By Matt Fitzgerald / July 22, 2019 / 1 Comment

I’m working on a new book on the psychology of endurance sports. It’s titled The Comeback Quotient and it’s a sort of sequel to How Bad Do You Want It? As part of my research, I’ve just read Carol Dweck’s Mindset: The New Psychology of Success. You may be familiar with Dweck’s work, which has been mainstreamed by a […]

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Would You Go to a Fortune Teller for Retirement Planning Advice? Then Why Do You Not Go to Trained Professionals for Sports Nutrition Guidance?

By Matt Fitzgerald / July 15, 2019 / 0 Comments

If you’re interested in the effects of diet and nutrition on endurance performance, you’ll be interested in a study that was just published in the Journal of Sports Medicine and Physical Fitness. Italian researchers recruited 40 student-athletes from the University of Bergamo and separated them into four groups. Two of the groups were made up of kickboxers, […]

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Celebrity Miracle Breakthrough Keto Revolution!

By Matt Fitzgerald / April 1, 2019 / 0 Comments

Forget everything I’ve ever written about diet and nutrition. It’s utter garbage—all of it! Racing Weight? Garbage. Diet Cults? Rubbish. The Endurance Diet? Pure crap. I’m a new man with a new message, one that is powerfully encapsulated in my astonishing new book, Celebrity Miracle Breakthrough Keto Revolution! That’s right: I’ve gone full keto, betting all […]

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Choose Your Own Adventure

By Matt Fitzgerald / March 11, 2019 / 0 Comments

3 Benefits of Narrativizing Your Athletic Journey On March 26, my latest book, Life Is a Marathon: A Memoir of Love and Endurance, will be published. It explores what running does for the people for whom running does the most—those men and women who are able to say, “Running changed me,” or even, “Running saved my […]

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The 80/20 Nutrition Guide

By storysellers / March 8, 2019 / Comments Off on The 80/20 Nutrition Guide

The 80/20 Nutrition Guide by Matt Fitzgerald The 80/20 method of endurance training is based on the simple idea that the best way for any endurance athlete to train is the way the best endurance athletes train. Research by Stephen Seiler and others has shown that elite competitors in every endurance discipline from running to […]

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is motivation a negative thing?

Is Motivation Ever Really the Problem?

By Matt Fitzgerald / January 21, 2019 / 0 Comments

A few weeks ago I was working out in the functional strength room at the gym I go to when one of the facility’s personal trainers entered with a new client, an overweight middle-age male. I did not intentionally eavesdrop on their session, but I couldn’t help overhearing the duo’s interactions during the next half-hour. […]

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Resources Chinese

By storysellers / January 14, 2019 / Comments Off on Resources Chinese

资源 以下资源旨在解答80/20训练计划相关的任何问题。材料以推荐阅读顺序呈现。尽管通过阅读以下材料,你可以获得计划所需的全部信息,但为了全面掌握80/20方法论和其他技巧,我们仍然建议你阅读80/20跑步 和80/20三项全能的原版书籍。 推荐阅读 80/20训练入门 了解你的80/20跑步计划 《跑步强度指南》 80/20区间计算器

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Does Every Second Count in a Daylong Race?

By Matt Fitzgerald / January 13, 2019 / 0 Comments

The other day I had an interesting conversation with an athlete I coach who is training for an Ironman 70.3 event that will take place on the same weekend as the Ironman race I’m training for (specifically the weekend of May 10-11, 2019). In explaining to me why he had done the bare minimum of […]

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Here’s an Easy Way to Become a More Successful Athlete: Eliminate the Word “Triggered” from Your Vocabulary

By Matt Fitzgerald / January 7, 2019 / 0 Comments

Suddenly the word “triggered” is everywhere. The Urban Dictionary defines it as “An emotional/psychological reaction caused by something that somehow relates to an unhappy time or happening in someone’s life.” I would add that the term may also refer to stimuli affecting some personal vulnerability that is not strictly related to a past time or […]

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A Case for Treating Your Next Big Race as the Most Important Thing in the World

By Matt Fitzgerald / January 2, 2019 / 0 Comments

Recently my brother Josh sent me a link to an article on the John Templeton Foundation website that I found quite interesting. Titled “Sanctifying Everyday Difficulties: Motivational Consequences of Sanctifying Difficult Experiences,” it concerned the work of Daphna Oyserman, a professor of psychology at USC. Oyserman has spent a number of years studying ways in […]

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What Would Spock Do?

By Matt Fitzgerald / December 10, 2018 / 0 Comments

Lieutenant Commander Spock is one of the most iconic nonhuman (well, technically half-human) characters in television history. When I watched Star Trek as a child, my understanding was that Spock’s lack of emotion made him really smart. I’m not sure if this was Gene Roddenberry’s actual intent in creating the character, but regardless, my impressionable young […]

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my first ironman training in 17 yrears

Coaching the Coach: How I’m Training for My First Ironman in 17 Years

By Matt Fitzgerald / November 5, 2018 / 0 Comments

My 2010 book RUN: The Mind-Body Method of Running by Feel includes a chapter titled “Winging It” in which I advocate—for experienced athletes only—the practice of training without a formal plan. I don’t go as far as to recommend that athletes completely make up their training as they go along. Rather, I suggest they establish certain […]

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Subscription Success

By storysellers / October 30, 2018 / Comments Off on Subscription Success

Success! Payment complete! We just need two more items to setup your 80/20 plan. Step 1: Click here and follow the instructions to authorize us to apply your 80/20 training plan to you calendar. Step 2: Fill in the information below and we’ll have your plan setup and your book shipped or a $10 refund processed within 48 […]

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Macro Pacing: What It Is and Why It Matters

By Matt Fitzgerald / October 15, 2018 / 0 Comments

Ever since my book How Bad Do You Want It? was published in 2015 I’ve received a steady drip of emails from struggling high school runners, and occasionally also from their coaches and parents. Last week I got one from a runner who was frustrated by a seemingly inexplicable cessation of improvement. He couldn’t understand it. […]

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8020 Triathlon book by Matt Fitzgerald and David Warden

80/20 Triathlon Is Here!

By Matt Fitzgerald / September 3, 2018 / 0 Comments

Several years ago I got an idea for a book called A High-Mileage Manifesto. The title pretty much says it all: It was intended to be a hard sell for high-volume run training and an antidote to things like CrossFit Endurance and Run Less, Run Faster, which were leading so many athletes down the wrong […]

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Why I Encourage Athletes to Be Hard on Themselves

By Matt Fitzgerald / August 13, 2018 / 0 Comments

The conditions for this year’s Boston Marathon were famously brutal, claiming many victims among the race’s 27,000 participants. Among them was professional runner Kellyn Taylor, who dropped out at 20K with symptoms of hypothermia. In a tweet posted later that day, Kellyn wrote, “I wonder if I just wasn’t tough enough to weather the storm.” […]

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Race Pacing

By storysellers / August 12, 2018 / Comments Off on Race Pacing

Which Zone Should You Race In? The fundamental goal of racing is very simple: to reach the finish line in the least amount of time possible. But what is simple in principle is often difficult in practice, and this is definitely true with respect to race pacing, which is the art of reaching the finish […]

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Are You Uncoachable?

By Matt Fitzgerald / July 23, 2018 / 0 Comments

The best teacher I ever had was a sociology professor at Haverford College named Mark Gould. I’ll never forget the first day of the first class I took with him. He basically spent 90 minutes scaring the shit out of the two-dozen 18- and 19-year-old students in the room. He handed out a syllabus featuring […]

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Why Endurance Training Can’t Be Reduced to a Formula

By Matt Fitzgerald / July 16, 2018 / 0 Comments

Recently I tested a prototype of a wearable device that is intended to help runners monitor and control the intensity of their runs. During my back-and-forth email communications with the product’s lead developer, he sent me a link to a study titled “Intensity- and Duration-Based Options to Regulate Endurance Training.” The abstract began as follows: […]

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The Human Body Is Not a Smartphone

By Matt Fitzgerald / July 9, 2018 / 0 Comments

Last week I received an email message from Dawn, a runner who had just purchased The Runner’s Diary, a book I authored back in 2008. Maybe “book” isn’t the right word. As the title suggests, it’s mainly just a training log, but it does offer some training and nutrition tips. Dawn told me that, although […]

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Why I Eat Pretty Much the Same at 47 As I Did at 32

By Matt Fitzgerald / July 2, 2018 / 0 Comments

Recently I was invited to comment on the standard breakfast menus of several top ultrarunners for an article published on the REI Co-op Journal. Most of the seven athletes who were represented consumed fairly standard high-carbohydrate fare such as oatmeal, cold cereal, and toast for their first meal of the day. The one exception was […]

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The Goal of Becoming a Better Runner is Highly Compatible with the Goal of Becoming a Better Person

By Matt Fitzgerald / June 18, 2018 / 0 Comments

The apprehension runners feel before a race and the suffering they experience during a race constitute a sort of crisis state—a special kind of crisis state that is actively chosen by the runner. Like other crisis states, this one tends to bring one’s personal weaknesses to the fore. If a runner’s mind lets him down […]

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How to Set a Good Race Time Goal

By Matt Fitzgerald / June 11, 2018 / 0 Comments

Many of the posts I write for this blog are inspired by athlete FAQ’s. Well, this is another one. And, quite honestly, I’m note sure why it has taken me so long to write it, because it answers one of the top three most frequently asked questions I get from runners who either have read […]

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Why You Shouldn’t Choose a Training Plan Based on a Time Goal

By Matt Fitzgerald / February 26, 2018 / 0 Comments

If you’re like many other endurance athletes, you have probably followed a readymade training plan at one time or another. Perhaps you found it in a book, or maybe you purchased it online from a website such as Final Surge or TrainingPeaks. If so, then you know that readymade plans are generally classified by race […]

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Decision Theory and Racing Weight

By Matt Fitzgerald / February 5, 2018 / 1 Comment

Regular readers of this blog are probably sick and tired of hearing me yammer on and on about the differences between professional and recreational endurance athletes. But that’s my shtick. I’m all about helping recreational athletes improve by doing things more like the pros. Not all of the differences between elites and age-groupers are methodological. […]

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It’s Only Pain

By Matt Fitzgerald / January 29, 2018 / 0 Comments

During the 13 weeks I spent training with the NAZ Elite professional running team in Flagstaff last summer, I did a few workouts with Sarah Crouch, not a member of the team but an accomplished pro with a 2:32 marathon on her resume. During a couple of these sessions, it was apparent to both of […]

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running during winter

How to Train (and Eat) during the Winter

By Matt Fitzgerald / November 29, 2017 / 0 Comments

Many runners don’t know how to train during the winter. They know that they should train, but they lack a clear sense of the purpose of winter workouts. And if you don’t know why you’re running, it’s difficult to determine how to run. Objectives of Winter Training Assuming you wish to be in good racing […]

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Letters to the Coaches: Frequency of Hard and Easy Workouts

By David Warden / November 12, 2017 / 0 Comments

Hi Matt, I just finished reading your book 80/20 Running. I liked the basic idea and I also have experienced my biggest fitness gains with mostly slow exercising. But I have one question that I did not find an answer – but maybe there was.. As a triathlete I currently do hard and slow workouts […]

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Letters to the Coaches: Triathlon Running Power Plans and Electrolytes

By David Warden / November 11, 2017 / 0 Comments

Hi David, I hope you are well. I was excited to receive your email about the addition of 80/20 ironman plans with running power targets. I’m currently using the level 3 Pace and Power ironman plan, but would love to try the power and power plan. Is there a way to get access to this […]

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her strategy: preparing mentally for race day

Mental Strategies for Race Day

By Matt Fitzgerald / November 6, 2017 / 0 Comments

When you wake up on race morning, you’re either physically prepared to achieve your goal or you’re not. There is nothing you can do to change your fitness level in the final hours before the gun goes off. Your mind is another matter. Recent science has demonstrated that the thoughts and emotions a runner experiences […]

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Incorporating Strength Training Into Your Training Plan

By storysellers / October 9, 2017 / Comments Off on Incorporating Strength Training Into Your Training Plan

Incorporating Strength Training into your Training Plan David Warden Strength training is conspicuously absent from the run and triathlon plans on this site. This should not be interpreted as a lukewarm position towards strength training. While an athlete can do very well with endurance training alone, peak endurance performance cannot be achieved without some form […]

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