Understanding Your 80/20 Endurance Run Strength Plan
Click the image below to watch a video version of this plan overview.
Designed by A.J. Gregg, DC, MS, CSCS, our 80/20 Endurance Run Strength Plans are the perfect complement to our Run Plans. There are 28 plans in all, representing a range of durations and challenge levels. To choose the right plan for you, consider both the length of the Run Plan you’re using and your strength training experience. The table below shows how the various Run Strength Plans align with our Run Plans. The second table offers guidelines on choosing the appropriate level
Step 1: Choose Your Plan Length
| Run Plan | Run Strength Plan |
|---|---|
|
If you’re using one of these Running Plans . . . |
. . . choose a Running Strength Plan of this length: |
| 5K Level 0 5K Level 1 5K Level 2 5K Level 3 |
9 Weeks |
| 10K Level 0 10K Level 1 10K Level 2 10K Level 3 Maintenance Level 0* Maintenance Level 1* Maintenance Level 2* Maintenance Level 3* |
12 Weeks |
| Half Marathon Level 0 Half Marathon Level 1 Half Marathon Level 2 Half Marathon Level 3 |
15 Weeks |
| Marathon Level 0 Marathon Level 1 Marathon Level 2 Marathon Level 3 50-Kilometer Level 0 50-Kilometer Level 1 50-Kilometer Level 2 50-Kilometer Level 3 |
18 Weeks |
| 50-Mile and 100K Level 0 50-Mile and 100K Level 1 50-Mile and 100K Level 2 50-Mile and 100K Level 3 |
19 Weeks |
| 100-Mile Level 0 100-Mile Level 1 100-Mile Level 2 100-Mile Level 3 |
22 Weeks |
*Note that our Maintenance Run Strength Plans are 12 weeks in length but are distinct from our 12-Week Run Strength Plans. We recommend that you select a Maintenance Run Strength Plan if you are using a Run Maintenance Plan and select a 12-Week Run Strength Plan if you’re using a 10K Plan.
Step 2: Choose a Level
| Strength Plan Level | Prerequisites |
|---|---|
| Level 0 | Suitable for all ability levels.
|
| Level 1 | Suitable for athletes with 6-12 months of strength training experience. Before you start, you should be able to hold a Single-Leg Isometric Glute Bridge for 30 seconds on each side, hold aSide Plank for 45 seconds on each side, balance on one foot with your hands on your hips for 60 seconds with eyes open and for 15 seconds with eyes closed, hold a Front Plank for 60 seconds, and complete at least 25 Single-Leg Calf Raises on each side. |
| Level 2 | Suitable for athletes with 1-2 years of strength training experience. Before you start, you should be able to balance on one foot with your hands on your hips for 60 seconds with eyes open and for 30 seconds with eyes closed, complete at least 25 Single-Leg Calf Raises on each side, squat your body weight, hold a Front Plank for 90 seconds, hold a Side Plank 75 seconds, and perform 12 Lateral Step Downs in 60 seconds. |
| Level 3 | Suitable for athletes with at least 2 years of strength training experience. Before you start, you should be able to balance on one foot with your hands on your hips for 60 seconds with eyes open and for 30 seconds with eyes closed, complete at least 25 Single-Leg Calf Raises on each side, squat your body weight, hold a Front Plank for 2 minutes, hold a Side Plank 90 seconds, and perform 20 lateral step downs in 60s. You should also be familiar with running strides. |
Let’s look at an example. Suppose you have more than 1 year and less than 2 years of strength training experience and you are using the Half Marathon Level 2 Plan. In this case, you’ll want to combine your Run Plan with the 15-Week Run Strength Plan Level 2 (assuming you also meet the performance prerequisites for this level). Don’t worry if you discover that the plan you’ve picked is either too hard or too easy. Our Level Guarantee allows you to trade in your plan for a higher- or lower-level plan at no additional cost.
Frequency and Timing
All of our Run Strength Plans feature two workouts per week. The default placement if these workouts is Monday/Thursday. However, it’s okay to move workouts around to fit your schedule. The optimal time to perform a strength workout is on the same day as a harder run, at least two hours after the run is completed. The least optimal time to perform a strength workout is within 18 hours before a harder run, as fatigue generated by the strength workout will interfere with performance in the run that follows. Avoid scheduling strength workouts on consecutive days. Three to four days of separation between strength workouts is preferred.
Warming Up
Before you begin each strength workout:
1. Walk: 5-10 minutes, until warm
2. Praying Squat: 1 minute
3. Body Weight Squat: 3 set of 5 reps with 20 seconds’ rest between sets
4. Kettlebell Swing: 1 set, 6s submax, with light-medium resistance
Now you’re ready to do some strength training!
Workout Structure
Correct execution of your strength workouts requires that you fully understand their structure. Let’s look at a specific example.
Required equipment: barbell, plyo box, resistance band, exercise bench, kettlebells or dumbbells
(3) Half Squat - 3 RIR, 10RM (tempo: 1-2-1-1)
(3) Rolling Plank - 3 RIR (1 rep = 8s/side)
(3) Step-Up with Overhead Press - 4 RIR, (tempo: 1-1-1-1)
(2) Lateral Toe Tap - 4 RIR, light band
(3) Quick Rebounding Heel Raise - 4 RIR (tempo: 140 BPM)
(3) Marching Farmer's Walk - 8s submax
(2) McGill Crunch - 1 RIR or 6 reps
Pick 1 or 2:
(3) Clamshell with Band - 2 RIR (tempo: 1-2-1-1)
(1) Forward Lean - 25 reps (1 rep = 3s hold)
(3) Hip Flexor Knee Drive - 3 RIR (tempo: 2-2-1-2)
(3) Swiss Ball Hamstring Curl* - 3 RIR (tempo: 2-2-1-3)
(3) Copenhagen - 6s submax
(2) Bird Dog - 1 RIR or 9 reps
*Requires stability ball
Required Equipment
The first item in each workout description is a list of required equipment. This list will change from one workout to the next, but in general you will need access to a fully equipped gym to complete your Running Strength Plan. Note that equipment required to perform optional exercises is note separately at the bottom of the workout description in cases where the specific item is not also required by the main portion of the workout. Here’s a complete list of required equipment:
Barbell
Bosu Ball
Cable Weight Stack
Chin-Up Bar
Dumbbells
Exercise Bench
Foam Roller
Kettlebells
Plyometric Box
Resistance Bands
Slide Discs
Stability Ball
Set Sequencing
Exercises that are paired or grouped together represent mini circuits. This means you are to complete one set of each exercise in rotation, continuing to cycle through the paired/grouped exercises until you’ve done the total number of prescribed sets as indicated by the number in parentheses to the left of the exercise name. In the example given, the first two exercises will be done in this fashion:
1 set of Half Squat
1 set of Rolling Plank
1 set of Half Squat
1 set of Rolling Plank
1 set of Half Squat
1 set of Rolling Plank
Each workout has a section of optional exercises. Choose any one or two of these and combine them with the last exercise or pair of exercises of the main portion of the workout to create a mini circuit. In the example given, the last exercise in the main portion is the McGill Crunch. Let’s say you decide to combine this with the Forward Lean and Copenhagen exercises from the list of options. In this case, because the workout calls for two sets of the McGill and three sets each of your selected optional exercises, you will complete the workout in the following manner.
1 set of McGill Crunch
1 set of Forward Lean
1 Set of Copenhagen
1 set of McGill Crunch
1 set of Forward Lean
1 Set of Copenhagen
1 set of Forward Lean
1 Set of Copenhagen
Repetitions/Duration
The information to the immediate right of the exercise name tells you how many repetitions to complete or how long to do the exercise and how much resistance to use, if any. The following terms are used to convey this information:
Reps in Reserve (RIR) is the number of repetitions you have left before technical failure when completing a set. RIR allows you to work within a specific proximity to failure and structure a training block with the aim of increasing either weight or reps each week, thus decreasing RIR. If you find that your RIR and completed reps decrease from set to set within a single workout, reduce your rep count by 1 in the following session. See Table 3 for a comparison between RIR and rating of perceived exertion.
Submax refers to the number of seconds that are left in reserve at the end of each set on isometric holds. Example: If you can hold the movement for a maximum of 15 seconds, then an exercise prescribed as “4s submax” should be held for 11 seconds.
Individual sets of different exercises may be based on time, repetitions, or both. Here are examples of all three:
Time-based set example: “10s submax”
This means you are to hold the position called for in the exercise for as long as you can minus 10 seconds, or 10 seconds short of failure.
Repetitions-based set example: “3 reps in reserve”
This means you are to perform 3 repetitions fewer than the maximum number you are physically able to complete, i.e., stop 3 reps short of failure.
Time- and repetitions-based set example: “10 x 5s each side alternating”
This type of instruction is relevant to exercises such as the Bird Dog that involve alternating movements in two directions or with each leg or arm. In this case you will hold the first position for 5 seconds, then switch sides and hold the second position for 5 seconds, and repeat this sequence a total of 10 times.
In time-based sets, it’s okay to go a little closer to failure in the last set of a given exercise as long as you stop at the point where you begin losing posture or your form starts to deteriorate. Working out in front of a mirror will help you in this regard, but you should also go by feel and self-regulate, making any adjustments needed to ensure the workouts are hard but manageable.
A few exercises included in the plans use the following terms in prescribing intensity: sprint effort, tempo effort, interval effort, and easy effort. When given these instructions, perform the exercise to a level of fatigue that is consistent with your experience in Running workouts of the same type. Table 3 offers additional guidelines for interpreting these intensity prescriptions.
Table 3
| Resistance Training-Specific Rating of Perceived Exertion | ||
|---|---|---|
| Rating | Running Equivalent | Repetitions Short of Maximum |
| 10 | Max Effort/Stride | 0 |
| 9 | 5k-10k race pace | 1 repetition remaining |
| 8 | Hard Tempo Effort | 2 repetitions remaining |
| 7 | Tempo Effort | 3 repetitions remaining |
| 5-6 | Easy/Interval Effort | 4-6 repetitions remaining |
| 3-4 | Aerobic Run | Light effort |
| 1-2 | Fitness Walking/Walking | Little or no effort |
Resistance
Resistance is prescribed in a few different ways, depending on the exercise. For some exercises, the prescribed resistance is based on your individual 10RM, which is the maximum amount of weight you could lift 10 times with good form. If you don’t know your 10RM weight for a given exercise, start with a light weight and perform 10 repetitions. If the last rep does not require a maximal effort, add 10-20 lbs (5-10 kg) and perform another set, continuing until you find your 10RM.
For other exercises, the prescribed resistance is based on bodyweight. For example, if you see “10% BW,” this is telling you to do the exercise using a weight that is equal to 10 percent of your bodyweight.
When no resistance information is given for a particular exercise, it is meant to be done as a bodyweight exercise (i.e., without external resistance). The Rolling Plank, Quick Rebounding Heel Raise, and McGill Crunch exercises in the example workout are all bodyweight movements. However, if you are able to perform more than 15 repetitions of a particular bodyweight exercise, go ahead and add an external load of 5-10% BW to make it more challenging.
For band exercises, you will be instructed to use a light, medium, or heavy band. In the example workout, you are instructed to perform the Lateral Toe Tap exercise with a light band.
Tempo
The information between parentheses to the right of the exercise name tells you how quickly to perform each repetition (i.e., the recommended tempo). Most exercises have four phases: eccentric, transition, concentric, and transition). The eccentric phase is the portion of the exercise where your muscles are lengthening under load. The first transition is the pause between the eccentric and concentric phases. The concentric phase is the portion of the exercise where your muscles are shortening/contracting. Finally, the second transition is the pause between the concentric and eccentric phases.
In the example given, the Half Squat exercise has a 1-2-1-1 tempo. This means you complete the eccentric phase (squatting down) on a 1-count, the first transition (pausing in the squatting position) on a 2-count, and the concentric phase (returning to a full standing position) and second transition (pausing in a full standing position) on a 1-count.
In certain exercises, tempo is prescribed in beats per minute (BPM). In the example workout, you are instructed to perform the Quick Rebounding Heel Raise at a tempo of 140 BPM. These exercises require a metronome. To do them, simply download a metronome app such as Soundbrenner to your smartphone, set it to the prescribed tempo, and perform the exercise in synchronization to the beat.
Video Exercise Demonstrations
In the “pre-activity comments” area of each workout tile, you will find links to video demonstrations of all the exercises included in that workout. Good form is important, so be sure to emulate the form shown in these videos as closely as possible.
If any questions come up as you make your way through your 80/20 Run Strength Plan, contact A.J. Gregg at drajgregg@8020endurance.com.
"The 80/20 program made my first Olympic Triathlon not only attainable, but something that left me hungry and ready for more the moment I crossed the finish line."
John Hodges
"This past weekend I completed Ironman Wisconsin on the Run/Bike Power version of the Level 2 80/20 plan. While the volume was drastically higher than any I had done in past years, I had no injuries and I felt confident in the specificity of the purpose for each workout. On race day I was able to hit my power and pace targets and finish strong with a smile on my face!"
Roger Hipwell
"Thank you 80/20 Endurance! I followed the plan and ran a half marathon as a "feeler." I ran a 1:26, won my age group and was amazed that I could run that pace. Using 80/20, I went back to a marathon course where I ran a 3:23 on and ended up running a 3:13! I'm now qualified for the Boston Marathon!"
Andy Jones
"I searched for answers and discovered the 80/20 way. Trust the process and stick to the plan!"
Mauricio Hernandez
"Matt created a customized training plan for me that not only allowed me to balance triathlon training with marathon training, but to have PR's in all my repeat races!"
Mackenzie Howard
"IUsing your Level 3 Ironman 70.3 Plan I have gone from the bottom third to the top third in my age group at the half-Ironman distance."
Michael Shulman
"By following the principles of the 80/20 programming I was able to finish my first ever Half Ironman. Leading up to the Half Ironman, I also ran my first ever half marathon. The 80/20 programming also helped me to get through my full racing season injury free as well as feeling well trained and ready for all of my races."
Steve Messenger
"Using an 80/20 plan, we both came in 7th place in our AG at 70.3 New Zealand! We were fresh all the time and the fatigue we had become accustomed to all those years was not there."
Jose and Isobel Uribe
"After following the 80/20 plan I was able to break a personal best record. I not only finished within the goal I had set but did negative splits the entire race, which was a first for me."
Marco de Tavira
"Training towards sustainable functionality is more important than pushing to the limit. By using the 80/20 system you have the luxury of both worlds!"
Meaux Redhead
"I was in that "every workout should be hard" mentality until I trusted the 80/20 plan. My hard workouts were tough, but having fresh legs going into them was key."
Alicia Phillips
"I purchased the 80/20 70.3 plan and it completely changed my game. Knowing what workouts you have to do and when to do them removed the hardest part of training for an event, in my opinion. All I had to do was show up when I said I was going to."
Rachel Whitehead
"A training system which led me to achieve my ambitious goals. I am so glad that I trusted 80/20 and the plan. "
Marcin Bury
"The results were amazing. I shed 27 minutes out of my 70.3 personal best and felt so strong and confident during the race that at times I thought the pace and time my watch was showing me was wrong!"
Carlos Salgado
"Heart rate training can definitely feel like defeat when you focus on how slow your training paces are, but the victory comes on race day. I am so glad I found 80/20 Running!"
Sarah Pirolli
"Kudos and appreciation to your training programs as I set a new 1/2 marathon PB at 1:28:20 (6:13 off my previous best). My cycling FTP is now just short of 300W (from 230W) after starting training with your programs around 8 months ago. I also took 30 minutes off my 70.3 personal best time with a 4:56, while balancing a large family and professional commitments."
Jeremy Biggelaar
"I PB'd every race I did this year and then topped it off with my first 70.3 thanks to the 80/20 plan I used! PB'd the Olympic distance at nationals!
The 80/20 method really changed my approach to training and got me fitter than I've ever been without a single injury."
Claire Colbert
"I've successfully lowered my Ironman 70.3 time by nearly 40 minutes through 80/20. Don’t be afraid to go slow when you’re supposed to!"
Damon Lebeouf
"My expectations were exceeded. My fitness level is higher than it has been in two years, and has come at no cost to my body in regards of injury."
Grace Coller
"After deciding to pursue the goal of qualifying for the Boston Marathon, I purchased an 80/20 training plan. The results were dramatic. After one training cycle, I dropped over 31 minutes in my marathon time!"
Mitch Atkinson
"I swear by 80/20 and always talk it up during tri conversations. Thank you!"
Christopher Barry
"Using an 80/20 plan I not only set a PB in 70.3 but then 2 weeks later set a PB in a full Ironman and qualified for Kona!"
Colin Lewis
"There’s no way I could have accomplished what I have without adhering to the 80/20 plan."
Scott Bleazard
"I am satisfied with your 80/20 training plan. Thank you very much for your help in attaining my goals."
Julia Ponce
"This year I decided to use an 80/20 plan. For the first time, I felt that my training had structure; each unit was part of a whole and it made sense. I was very satisfied with the results."
Jose Fraile
"The almost-daily runs and training consistently with the established intensity were key. I had no injuries while training!"
Ashish Gupta
"By following the 80/20 program I transformed from a 222-lb nonrunner to a 175-lb marathoner in the 10 months."
Brett Hoyer
"The best thing is that, throughout the training plan, I always felt great. I was never injured and enjoyed the experience."
Juan Carlos Diaz Arelle
"The 80/20 plan allowed me to train every day without getting stressed or fatigued and to show up on the day and perform fresh and uninjured."
Helen Hayward
"I have started to run after few years off and the 80/20 plan allowed me to get fit and achieve my first half marathon in Verona in no time! What I love most is that following a clear and defined plan boosts my motivation because I can see the progress I am making."
Marco Saraceno
"Before I started your program I predicted a 14-hour finish in my first Ironman. After sticking to the program and training for six months my conference grew tremendously. I crushed my goal by three hours!"
Greg Pawlisa
"I loved the Olympic plan I used about a year ago. Now I'm ready to do a half-Ironman."
Mark Burdeshaw
"I used 80/20 for all of my raining this year and got my highest age-group finishes at any event in my nine years of racing triathlons."
Bob Ford
"With 80/20 training, I improved my 70.3 result by almost half an hour."
Mikhail Tinovitckii
"When I made the switch to 80/20 I quickly realized that after 10 years of hard training, this new method felt very doable and was a comfortable fit. Thanks for making it available to us in the age-group triathlon world."
Jim Moore
"80/20 is a huge underlying principle of what I do week-in, week-out."
Bronwyn Tagg
"This is my 8th or 9th year of triathlon. I'm 10 weeks into the 80/20 training and I don't think I have ever been so strong."
Peter Richmond
"I'm making a lot of progress due to the increased volume I'm able to do by just slowing down. I'm also feeling more rested for the tough workouts and really appreciating the recovery workouts in between."
Pete Babins
"I trained with the 80/20 half marathon plan, and did a personal best! I felt good after! It made me think about what it could do for me for a marathon or beyond. It taught me so much about how to pace myself and be more in tune with my body when I ran. I cannot recommend this training enough. It made me believe that Matt Fitzgerald and David Warden truly know how to train us to be better athletes."
Lai Flushing
"I never thought I could beat my personal best Marathon time of 3:09, but with the 80/20 I ran a 2:57! My last kilometer was my fastest and I could have gone another 10K at that pace!"
Lindt de la Port
"80/20 helped me go from running 3kms to 21kms and bike from 40kms to 90+kms without any injuries. I am a believer of 80/20 and have referred many of my friends. Thank you!"
Winston Bryn
"At 46, I broke my 5K record from when I was 33 and qualified for Boston using the 80/20 method."
Jennifer Hickman
"80/20 provided a method and training plan that made me excel beyond my wildest imagination in my ever first triathlon."
Erik Enqvist
"David and 8020 helped me set a new half marathon PR of 1:46 from 2:35 in 15 weeks. Thank you David for your hands-on coaching. I love the data-driven, balanced approach. I'll never overtrain again."
Tiara Womack
"Absolutely loved the plan. It has allowed me to cut almost 8 1/2 minutes off my half marathon PB. The workouts were varied and fun (well sometimes fun in a brutal way haha) and I got great support from David when I had any questions about the plan. Would recommend unreservedly."
Mark Sun
"I went into my race knowing I was fitter and healthier than I have ever been."
Richard Sudworth
"I used the 80/20 plan for the first time this year. I absolutely loved it. Well Balanced and effective. I can't wait till my preparation for next year starts."
Dennis Ruts
"Having 8020 provide the structure took the anxiety out of my training and knowing whether I was doing the right things!"
Matthew Neale
"I tell everyone about your plans. I’ve recently PR’d my 5k, half, full marathon, and 70.3."
A.J. Moser
"I have travelled with 80/20 plans within my country, to Boston in 2018, and soon to Berlin. I am now a wholly better person than I was before."
Mark Conway
"I honestly believe that there is no way I could've completed my first Ironman 70.3 were it not for the 80/20 training plan."
Shawn Platt
"The results so far have been an increase in fitness and performance. I can run much farther at a constant pace than I have ever been able to before I also know so much more about my body and limits."
Ben Wyld
"My mom lost about 40 pounds, learned how to eat and exercise, and completed her first tri. I did my first Ironman on the 80/20 system. She continues to run and swim 4-5 days a week and honestly lives an entirely different life."
Skylar Clark
"In my first triathlon after switching to 80/20 I had my fastest swim pace at any distance and my fastest Olympic bike and run splits. Even my transitions were faster!"
Curtis Repen
"With this style of training, you can feel your gains throughout the season and you don't feel completely gassed every day."
Kevin Pogacar
"The 80/20 plan was a joy and a relief. I now enjoy running more, run more with friends, and am creeping up to faster and faster speeds without injuries."
Ben Graham
"I honestly can't rate these plans high enough. Being able to wake up knowing what I've got planned for the day is comforting, but knowing it is working and making a difference is priceless."
Scott Bass
"I don't think I would have considered training for a marathon without the success I had with 80/20 training."
Kristi Smith
"80/20 Endurance dropped my threshold pace by 2 minutes per mile!"
Michael Metz
"Using the 80/20 system, I ran a half marathon in 1:25, and followed up the performance with a Boston-qualifying 3:08 marathon at age 45!"
Dean Murley
"Used an 80/20 plan for Ironman 70.3 Bintan in Indonesia and it went perfectly. Sometimes I had doubts that the training was too light or intense, but I kept repeating to myself "Trust the plan" and I ended up having an amazing race--much faster than expected!"
Sergio Real
"After reading 80/20 Running and focusing on slowing down, I am absolutely amazed at the results. I just completed a PB of 2:52:48. By slowing down my recovery has been excellent."
Daniel Velardo
"The training is less demanding and less tiring, and the result exceeds my expectations."
Thomas Løvholt
"I like 80/20 because it gives me permission to take it easy on some day. I don’t need to go out and hammer every day to get a new PR like I did in the beginning. The easy days are enjoyable and give me the power to nail (most of) my harder workouts. I don’t dread my sprint and hill work anymore, and at 54 I’m still setting PRs and I’ve been injury free."
Karin Peters
"The best year ever! After a few years of sporadic training efforts and competing in triathlons from Sprint distance to full Ironman I decided to look into a more structured approach to training. After looking into the plethora of plans available, I selected a 80/20 Endurance plans. I completed 2 Sprints, 1 Olympic, 3 halves and 1 full Ironman, and setting personal bests at all distances, slicing 2 hours 20 from the full Ironman."
Mark White
"The 80/20 principles allowed me to improve my times for 5K and 10K cross country races. Staying injury-free paves the way to get personal bests because you can finish the plan with no surprises and no steps back."
Marco la Spina
"I really felt my endurance build consistently throughout the training with my Level 3 80/20 Ironman 70.3 Plan. I was fatigued at times but never felt overtrained, and I went into my A race feeling more prepared then the three years prior."
Shawn Craig
"After three surgeries in three years I realized my way of training was wrong. After reading the book 80/20 Triathlon I decided to give it a try. It was fun and easy to follow and I ended up with my a PR in all three disciplines!"
Edson Vassoler
"Only in my dreams did I dare to aim for 10:45 but the result was so much better: 10:34! No injuries were recorded during the whole preparation period."
Hanan Drobinar
"I’ve never felt more energized in a training cycle. I’m really able to balance my training load and my workload without burning out."
Troy Bedik
"Trust it. This program relies on the time-tested methods of consistency and incremental gain. I am looking forward new PBs, even at 50 years old!"
Randy Kinsey
"I could not be happier. Finally, the work paid off and it was enjoyable!"
Jacques Van Wyk
"Thank you for the role 80/20 played in getting to the finish line of Ironman Arizona. Going top 10% for my age group feels really great. Thanks for helping me conquer this life goal!"
Dwight Robertson
"I used the 80/20 plan to prepare for my first triathlon, which was also an Ironman 70.3. I was worried about injuries, available time, and being in shape to go the distance. All this worry for no reason, as the plan worked me up to the correct endurance levels without too many stresses on my aging body, and my plan did not overtake my life."
Pat Donohue
"The injuries all but disappeared!"
Mike McPharlin
"During my first 12-week base period on an 80/20 plan I cut more time off more disciplines than I did in a year of Ironman training with one-on-one coaching. I’ve also boosted my bike FTP by 20 watts. It’s unreal."
Chris DiRienzo
"Over the past 16 weeks on an 80/20 plan I have improved my fastest kilometer by almost a minute, my 5k went from 38:50 to 30:28, and I ran 10 km, 21 km and 30 km for the first time ever. Oh, and I lost 22 kg in the process!"
