Start an 80/20 Training Plan Today

For your first time or your best time, get fitter and race faster with our proven 80/20 intensity balance.

Over 55,000 training plans sold.

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 followup to 80/20 Running, 80/20 Triathlon is the breakthrough program for triathletes–beginner, intermediate, and advanced–showing how to balance training intensity to maximize performance. The same plans offered in 80/20 Triathlon are available in electronic format on this site.

The full suite of 80/20 training plans are included in the books 80/20 Running and 80/20 Triathlon. Electronic plans are are available on the TrainingPeaks online platform offering comprehensive scheduling, logging, tools and analysis with outstanding web and mobile applications for all 80/20 plans.

If a standard training plan won’t meet your goals, or if you are interested in more personal coaching, Matt and David offer custom training plans. Click here to learn more.

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!

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
Jon OttossonMalmöSweden10K00:4400:40
ScottBleazardDenverColoradoIRONMAN® or equivalent14:2012:22
MitchAtkinsonIrvineCaliforniaMarathon03:5603:15
Gavin MooreBrisbaneQueensland 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
MarkBurdeshaw Las CrucesNew MexicoOlympic05:0003:45
Chris RydelskiUnion 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
DavidRaymenHertfordHertfordshire IRONMAN® 70.3 or equivalent05:1204:50
Jose RamosGuayaquilGuayasHalf Marathon01:3801:34
LindseyNoseworthyWestminsterMassachusettsIRONMAN® 70.3 or equivalent06:2406:03
JimMooreMeridianIdahoOlympic02:5302:33
MackenziHowardFalmouth MaineMarathon03:5603:45
DougSimmsSeattleWashingtonIRONMAN® 70.3 or equivalent05:2605:06
KurtPhillipsLancasterOhioSprint01:2701:09
MartijnCrajéMaldenGelderlandIRONMAN® 70.3 or equivalent05:2405:08
BobFordEvans GeorgiaIRONMAN® 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
Julia PonceGuayaquilEcuador5K00:4200:35
MichaelSchollmeierPeoriaIllinoisIRONMAN® or equivalent14:4011:07 *no swim
BettinaDorschRottenburgGermanySprint01:3901:33
TomBrooksMelbourneVictoriaHalf Marathon01:4801:43
MarcoLa spinaLegnanoMilano10K00:4900:45
Paul CarrollNewportShropshire Half Marathon01:3501:32
SarahPirolliRossfordOhio10K00:5300:50
BrendanGriffinHoustonTexas5K00:2700:24
FlorentChapelleMaisons AlfortÎle-de-France10K00:4300:40
ForrestWebbUniontownOhio5K00:2400:22
MarkSngLondonEnglandHalf Marathon01:5301:45
Name CityRegionEventTime
KevinPogacarTorontoOntarioIRONMAN® or equivalent10:30
ArraissiaAymenTunisTunisia Marathon03:56
Edson Vassoler Raymond Maine IRONMAN® 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
Craig LeavittEdmonton AlbertaHalf 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
John HodgesFlushingNew YorkOlympic03:19
FrankSchmidtPadovaItalyIRONMAN® 70.3 or equivalent06:06
RichardFinlaysonPaddingtonNew South WalesIRONMAN® 70.3 or equivalent06:15
JonathanKeimHuntsvilleAlabamaIRONMAN® 70.3 or equivalent06:55
Álvaro Mautone MinasLavalleja Marathon04:30
Rachel WhiteheadWorkingtonCumbriaIRONMAN® 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
Gerhan Coetzee Dubai UAEIRONMAN® 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
JonGoehring Pendleton IndianaIRONMAN® 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

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.

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