80/20 Running: Run Stronger and Race Faster By Training Slower

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Penguin, Sep 2, 2014 - Sports & Recreation - 272 pages
TRAIN EASIER TO RUN FASTER

This revolutionary training method has been embraced by elite runners—with extraordinary results—and now you can do it, too.

Respected running and fitness expert Matt Fitzgerald explains how the 80/20 running program—in which you do 80 percent of runs at a lower intensity and just 20 percent at a higher intensity—is the best change runners of all abilities can make to improve their performance. With a thorough examination of the science and research behind this training method, 80/20 Running is a hands-on guide for runners of all levels with training programs for 5K, 10K, half-marathon, and marathon distances.

In 80/20 Running, you’ll discover how to transform your workouts to avoid burnout.

• Runs will become more pleasant and less draining
• You’ll carry less fatigue from one run to the next
• Your performance will improve in the few high-intensity runs
• Your fitness levels will reach new heights

80/20 Running promotes a message that all runners—as well as cyclists, triathletes, and even weight-loss seekers—can embrace: Get better results by making the majority of your workouts easier.
 

Contents

Introduction
1
Learning to Slow Down
9
The Evolution of 8020 Running
41
The 8020 Breakthrough
53
How 8020 Running Improves Fitness
61
9
67
How 8020 Running Improves Skill
81
Monitoring and Controlling Intensity
123
5K 9 8020 Training Plans
165
Half Marathon
181
Marathon
195
23
202
43
203
གླུཧྥུཚཚཎྜསྡེཁྐྲཚཚྭ 81
207
195
239
Detailed Intensity Control Guidelines for 8020 Workouts
247

Getting Started with 8020 Running
127

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About the author (2014)

Matt Fitzgerald is an acclaimed endurance sports and nutrition writer and a certified sports nutritionist. He is the bestselling author of more than a dozen books on running and fitness, including 80/20 Running, Brain Training for Runners, Racing Weight, and Iron War, which was long-listed for the 2012 William Hill Sports Book of the Year. He is a columnist on Competitor.com and Active.com, and has contributed to Bicycling, Men’s Health, Triathlete, Men’s Journal, Outside, Runner’s World, Shape, and Women’s Health. He lives in San Diego, California.

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