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Get fitter and race faster with our proven 80/20 intensity balance. Over 50,000 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.
80/20 Training plans are delivered on the TrainingPeaks and Final Surge online platforms. Both solutions offer 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 personal coaching, Matt and David offer custom training plans and one-on-one coaching. Click here to lean more.

David Schnaak

I started the season with a marathon time goal of 3:30, my 80/20 plan resulted in a time of 2:59!

Katie Walding

After switching to 80/20, I lowered my 5K time from 27:21 to 24:54, my 10K time from 57:27 to 55:06, my 10-mile time from 1:35:40 to 1:30:17, and my half-marathon time from 2:09:23 to 1:57:29. I never thought I’d be a sub-two-hour half marathoner!

Nick Langer

The 80/20 method transformed me from a 3:13 marathoner to a 2:56 marathoner and a Boston qualifier.

Anna Rebel

80/20 is the best training plan I’ve ever done. It got me to my first PR  in three years  without beating me up and leaving me exhausted during the training. I love the variety of the workouts.

Mark Conway

Slowing down to get faster simply works. I am living it!

Jeremy Biggelaar

With an 80/20 plan I took 30 minutes off my 70.3 personal best time with a 4:56, while balancing a large family and professional commitments. I’m excited and confident to set a new PB in my next race.

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.

Running Plans

Triathlon Plans