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80/20 Endurance Blog

woman with a good running form

What Is Good Running Form?

By Matt Fitzgerald | January 8, 2018

If you ask the average running coach what good running form is, he or she will probably answer with phrases like “midfoot strike,” “high stride rate,” and “low vertical oscillation.” It is true that these and other form characteristics are common in top runners and less common in slower runners. But there are exceptions. Meb […]

What I Learned about Strength Training as a Member of a Professional Running Team

By Matt Fitzgerald | January 1, 2018

The strength-training methods I use today are different from those I practiced before I spent 13 weeks as a guest member of Hoka One One Northern Arizona Elite, a professional running team, in the summer of 2017. It’s not that I lacked commitment to strength training prior to this experience. As a self-coached athlete I […]

Letters to the Coaches: Top Training Tips from David

By David Warden | December 29, 2017

David, This season I’m doing my first marathon, first olympic tri, and first ironman. I am super stoked to get to do these workouts! I really love how organized your program is and I used your website to set up all my zones and stuff and it makes a ton of sense. I trained for […]

On the Limits of Science as a Guide on How to Train

By Matt Fitzgerald | December 26, 2017

There is virtually no evidence from controlled scientific studies that high-volume training is optimal for developing endurance fitness. High-volume training is optimal for developing endurance fitness. Both of the above statements are true. The reason there is virtually no evidence from controlled scientific studies that high-volume training is optimal for developing endurance fitness is that […]

The Livelihood Mindset Vs. the Hobby Mindset

By Matt Fitzgerald | December 18, 2017

Running is a hobby for the vast majority of runners. Only for a tiny fraction of the runner population is the sport a livelihood. Because the pros depend on their race performances to put food on the table, they typically do everything in their power to maximize their performance. This no-stone-unturned approach to running is […]

Why Your Easy Run Paces Should Be Wildly Erratic

By Matt Fitzgerald | December 11, 2017

Easy runs get no love. Whenever a video is made of elite runners in training, it’s always some type of workout that’s filmed (a track session, hill repetitions, a long run at marathon pace), never an easy run. This is the case despite the fact that easy runs are the foundation of any good training […]

Letters to the Coaches: Creating a Level 4 Plan

By David Warden | December 8, 2017

Hello David, Hope you are well. I purchased the 80/20 level three plan back in June and used it to train for my first marathon. I loved it! It helped me to a 3:24 in NYC. I am looking to shave some time off and am running my second in March. I know there is […]

marathoners training

Why Don’t 4-Hour Marathoners Train Like 3-Hour Marathoners?

By Matt Fitzgerald | December 6, 2017

A friend of mine ran the California International Marathon recently. CIM is known for producing more Boston Marathon qualifiers (relative to field size) than any marathon other than Boston itself, and indeed my friend’s goal was to BQ. As a 40-year-old male, he needed to finish in 3:12, give or take, to claim a slot. […]

Letters to the Coaches: Daily Workout Order

By David Warden | November 30, 2017

David, I sometimes have to do the workout for a particular day in a different order than specified in the plan. For example, today calls for a swim, then a run. Due to my schedule today I need to do the run and then the swim. How big a deal is that? I know some […]

running during winter

How to Train (and Eat) during the Winter

By Matt Fitzgerald | November 29, 2017

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 […]