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80/20 Endurance Blog

New Study Affirms: Runners Should Change Their Stride Only to Avoid Injury Risk, Not to Improve Performance

By Matt Fitzgerald | November 8, 2017

There are two rationales for changing the way you run. One is to improve performance by reducing the energy cost of running at any given pace. The other is to reduce injury risk. Scientific research going back decades has consistently shown that when runners intentionally alter their natural running form, they do not become more […]

Letters to the Coaches: Falling in Love

By David Warden | November 7, 2017

Dear David, I think I’m falling in love with my mail carrier. I can’t afford all the unnecessary orders I’m making just to have more packages delivered (with signature required!) I need to take this to the next level. How can I ask her out? Sincerely, 1st Class Male ———- Dear 1st Class, I recommend […]

Letters to the Coaches: Trouble Staying in Zone 1 HR

By David Warden | November 7, 2017

Hi Guys, I am planning buying 80/20 program (not sure in 1/2 marathon or marathon) but I want to prepare myself for it, as I am out of shape to start it now. On my first run after long break I noticed that pace to HR ratio decreased over the course of 5k, where in […]

her strategy: preparing mentally for race day

Mental Strategies for Race Day

By Matt Fitzgerald | November 6, 2017

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 […]

Letters to the Coaches: Two-a-Days

By David Warden | November 3, 2017

Hi David, I’ve recently purchased a 5k plan for It’s the level 3 plan, so it contains some days with two sessions: firstly, I was wondering should these, or should they not be run back to back? or is the intention that one would be done early in the day and the other later […]

Letters to the Coaches: (Ironman Plan) Power vs. Heart Rate and More

By David Warden | November 2, 2017

Hi David I am looking at following the 80/20 ironman training plan (probably level 2) and have downloaded the free Ironman plan.  I have a few questions: 1. When cycling I noticed I can keep in zone 1-2 for heart rate but when I analyse I see my power is spread more over all zones […]

Don’t Ever Be Satisfied

By Matt Fitzgerald | November 1, 2017

Arguably the greatest runner in history is an Ethiopian man named Haile Gebrselassie. He broke nearly 30 world records in a career that spanned from the early 1990s through 2015. He has won eight World Championships gold medals, two Olympic gold medals, and numerous major marathons. Now at least 38 years old (it is widely […]

Get INTO Your Comfort Zone

By Matt Fitzgerald | November 1, 2017

The phrase “comfort zone” has mostly negative connotations. A comfort zone is generally understood to be a metaphorical place where a person clings to familiar routines and avoids embracing the new challenges that stimulate growth. One is never advised to stay in his or her comfort zone. The advice is always to get out of […]

How to Know When You’re Training Too Much

By Matt Fitzgerald | September 14, 2017

Most people need to be pushed to exercise. Endurance athletes, however, are not most people. As a coach, I have consistently found that endurance athletes need to be held back far more often than they need to be pushed. Don’t get me wrong: The willingness to work hard is an essential ingredient to success in […]

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