Run Like a Pro (Even If You're Slow): Elite Tools and Tips for Runners at Every Level

by Matt Fitzgerald, Ben Rosario

Cutting-edge advice on how to achieve your personal best, for everyone from casual runners to ultramarathoners.

In 80/20 Running , respected running and fitness expert Matt Fitzgerald introduced his revolutionary training program and explained why doing 80 percent of runs at a lower intensity and just 20 percent at a higher intensity is the best way for runners at all levels--as well as cyclists, triathletes, and even weight-loss seekers--to improve their performance.

Now, in this eye-opening follow-up, Fitzgerald teams with Olympic coach Ben Rosario to expand and update the 80/20 program to include ultramarathon training and such popular developments as the use of power meters.

New research has bolstered the case that the 80/20 method is in fact that most effective way to train for distance running and other endurance sports. Run Like a Pro (Even If You’re Slow) shows readers how to take the best practices in elite running and adopt them within the limits of their own ability, lifestyle, and budget.

Genres: Nonfiction, Sports, Audiobook, Health, Self Help, Fitness, Personal Development

320 pages, Paperback

First published March 1, 2022

About the author

Matt Fitzgerald is the author of numerous books on sports history and endurance sports. He has enjoyed unprecedented access to professional endurance athletes over the course of his career. His best-sellers include Racing Weight and Brain Training for Runners. He has also written extensively for Triathlete, Men's Fitness, Men's Health, Outside, Runner's World, Bicycling, Competitor, and countless other sports and fitness publications.

Reviews

[SrLunaLlena · Rating 3 out of 5]

Previously I read another book, 80/20 Running: Run Stronger and Race Faster by Training Slower, by the same author. "80/20 Running" concentrated on the history behind 80/20 ratio, how elite runners changed their training volume to include around 80% easy running and the balance making up higher intensity workouts. Then the book had gone into what constitutes "easy" and thus HR training and HR zones were discussed in detail. The book had included training plans from 5k to marathon. My running has benefited significantly from this knowledge. I still think 80/20 Running is a book that every runner should read once.

To a certain degree this book is covering similar material as the earlier book but there are differences. There is more focus on comparing the training of elite runners vs non-elite runners and what non-elite runners can learn from pros to improve their performance. While the tips included might not convert average runner to an elite athlete, making some changes that mimic elite runners can benefit everyone. Once more, we find 80/20 ratio in pro training but there is more besides this ratio.

In this book, Matt Fitzgerald has teamed up HOKA NAZ Elite team (located at Flagstaff, AZ, USA) coach Ben Rosario and there are some subsections written by coach Ben at the end of each chapter with additional context and reinforcement of the concepts introduced. The book also has some pro-like plans at various levels for various distances (5k to ultramarathon) but these plans are different than the ones introduced in 80/20 book. At the end of the sections that detail training plans, coach Ben also describes his favorite workout for that distance.

Overall it is a useful book but I have a few issues with the book that need to be mentioned:

* The plans included in this book seem to be more advanced/complicated plans than author's earlier book and I think a beginner/intermediate runners might have difficulty in executing these ones. They are all pace based but training paces appropriate for the runner has to be determined so the plan can be customized to the runner's fitness. There is some discussion on these paces in one chapter but it is not enough. I think, determining each and every pace by actually running is rather impractical. The runner should refer to a calculator like McMillan Calculator (which was mentioned to in the first book but not in this one)

* The level-0 plans for novice/beginner user were mentioned but NOT included in the book. You can find them at author's 8020Endurance.com site. I think, inclusion of those plans might have made the book more approachable for a larger segment of the population. After dedicating so many pages to plans in 3 levels, it does not make much sense to omit a few additional pages that would be needed for level-0 material.

* The author refers to PACE app which was also referred to by his earlier book, 80/20 Running. However, PACE app no longer exists to download at Apple App Store. It may be still available to existing users but last I know the company that bought PACE app did not maintain it and wanted existing PACE users to transition to another app. So, PACE app is practically gone for a few years now yet this new book is published in 2022 with references to PACE app which really should not have been there.

[Michelle · Rating 3 out of 5]

I’m late writing this review, but I wanted to put my thoughts down before I forget. Overall I enjoyed this book and will take several points from it to use in my own running. Specifically, following the 80/20 training schedule, along with other things he talks about in depth like diet, cross training, rest, and others. I used to not believe in 80/20 and swore that trying it messed up my training, but on my most recent training cycle I feel like it really made a huge difference and I look forward to trying it again. I think this book is marketed toward “any audience” (even if you’re slow), but there are many parts that are just not relatable at all for us average folk. Like there is such a small population of humans on the earth that is running 100 miles/week or sub-5 minute miles. Of course, he emphasizes and re-emphasizes that you can be a successful runner at any level, but then provides these highly specific examples that only apply to a select few people. I tuned out many times while listening because I felt like nothing that he was saying was relevant to me. The training plans are useful and seem versatile, but I’d have to experiment with them myself to see how I feel about them. Take it all with a grain (or multiple grains) of salt, and there are definitely many useful tips in this book.

[svenjalex · Rating 3 out of 5]

the best portion of hope for really slow runners with impostor syndrome. ran my first 12k with this :)

[Peter Myers · Rating 4 out of 5]

Definitely some helpful advice in here- looking forward to using it in future training and races!

[Lauren Griffin · Rating 4 out of 5]

This was actually so good and informative. I feel inspired and like I can run smarter :-)

[Phillip Strom · Rating 4 out of 5]

Got me through my first marathon after a previous, less informed attempt was halted by injury. Overall really great content, including advice for all aspects of your training: pacing, form, sleeping, eating, strength training, and more. There are three levels of training plans for 5K, 10K, Half, Full, and Ultra marathons that are well designed and fun.

There are two main issues I had with the book. First is that the chapter names make it hard to reference later without any sort of index (for example the strength training exercises are in 'Stride Like a Pro' and the corrective exercises are in 'Recover Like a Pro'). Secondly, and much worse, is that the most beginner level (level 0) training plans are not included in the book. You have to purchase them separately and a single plan costs more than the whole book!

[Maggie Harder · Rating 4 out of 5]

4.5

[Gabby · Rating 3 out of 5]

Trying to hype myself up 🫡

This was a fun quick read. Lots of familiar stuff if you have any background in exercise science but framed in a motivating way

[Grant · Rating 4 out of 5]

Very informative

[Dan Laubach · Rating 5 out of 5]

Good book. Really informational. And easy to read.

[Cessna · Rating 3 out of 5]

Fairly simple and nothing incredibly new in terms of tips and frameworks, but that’s the main point of the book—plan but don’t overcomplicate things, you can work with what you’ve got, and show yourself some grace / don’t let setbacks overtake you. While it has detailed running plans, even level one is relatively advanced for brand new runners. If you’re looking for detailed nutrition goals or tips to adjust running form, etc. this is not the right book for you. In fact, one of the things that surprised me the most was that it’s not worth it to “fix your form,” but rather, it’s a natural process for your body to make you more efficient, and the best way for it to do so is to “practice running.” I liked that framing. Overall, this was an easy read to help me stay focused and excited about my upcoming half marathon.

[Veronica · Rating 3 out of 5]

Some valuable information in here! But also information dense (as expected). But I’m looking forward to putting this info and the suggestions to use!

[Richard Hannay · Rating 2 out of 5]

Algún buen consejo que probablemente vale el precio del libro pero es un artículo estirado hasta el infinito y más allá.

[mav · Rating 5 out of 5]

My running and overall training philosophy has evolved, and will continue to be refined with the knowledge that I've gained from the minds of Fitzgerald and Rosario. While I've heard concepts like "run slow to get fast" and "prioritize nutrition and recovery," getting real-world insights from professional coaches and athletes have really unlocked a new sense of understanding when it comes to these practices - and practical approaches I can take and incorporate into my existing routines.

Here are some takeaways I'd like to hold on to for future reference:

The Five Rules of Pro-Style Planning

"There are, by my count, five unbreakable rules of training for competitive distance running. By no means do they constitute a complete blueprint for training. They merely provide a general framework for the specific methods and practices that fill out the plan" (p.26).

Rule #1 - Start Where You Are

"At any given time, the highest-performing members of Coach Ben's professional running team are those who've been with it the longest. This is no accident. Developing as a runner takes time. You can't do the training that necessary to fulfill 100 percent of your potential until you've done the training that prepares you to do that training (a phenomenon sometimes referred to as training to train). Each successfully completed cycle of training changes your body, preparing it to take on a little more work in the next cycle. Elite Kenyan running coach Patrick Sang likes to say that he puts each new athlete on a ten-year plan. No amount of innate talent can enable a younger or less experienced runner to skip the development process and jump straight from beginner-level training to advanced - you've got to earn it" (p.26).

Rule #2 - Choose A Direction

"The purpose of training is to make you fitter (duh). To do this, your program has to change over time. You can't do the same training week in and week out and expect to keep getting fitter. Your training must instead move in a clear trajectory that serves to reliably nudge your fitness level in the direction of full race readiness.

The common term for this practice of giving the training process directionality is periodization. The first periodization model that achieved worldwide influence in elite running was developed by Arthur Lydiard in the 1950s. It represented what became known as a linear periodization model, meaning it tended to segregate the various training types into separate phases. The first of these was a base phase that consisted of increasing amounts of easy running. Next came a strength phase dominated by hill work, then a speed phase marked by high-intensity interval workouts, and finally a racing phase....

First, the training process must exhibit a general trend toward increased training load. Simply put, you cannot get fitter as a runner without working harder (unless you're already working too hard). To stimulate the physiological adaptations that increase fitness, you need to subject your body to challenges that are somewhat greater than it is accustomed to...

The second thing the training process must do, in addition to get harder, os become more specific to the particular demands of the race event a runner is preparing for...Specifically, a marathoner requires greater endurance and a higher fat-burning capacity, whereas a miler requires greater fast-twitch muscle fiber development and a higher anaerobic capacity" (p.30).

Rule #3 - (Almost) Always Do Less Than You Think You Could

"History has shown us that testing limits in training seldom ends well, and though most pro runners like to work hard, they like success even more, and so, as a rule, they are careful not to work too hard. Tom "Tinman" Schwartz, who specializes in coaching top-flight high school runners, has said that his training philosophy can be boiled down to one brief sentence: 'Keep the ball rolling.' Effective training does not require heroic workouts or brutal weeks. Rather, it's about patient, steady forward progress. Sure, there are times when it's okay to suffer a bit, but for the most part, every runner, whether elite or nonelite, should feel pretty good throughout the training process. Indeed, studies have shown that when athletes begin to feel lousy more often than they feel good, reductions in performance and fitness are just around the corner" (p.31).

Rule #4 - Don't Race Too Often

"The problem with frequent racing is that it disrupts the flow of training. In order to race well, you need to lighten up your training in the days leading up to the event, and in order to recover properly from racing, you need to lighten up your training for a few days after the event. In total, then, a full week of normal training must be sacrificed for each race. Therefore, it's just not possible to cram multiple races into a short span of time and still do the training required to attain peak performance in any single race. Either you find yourself doing little else besides tapering , racing, and recovering, or you try to train normally despite racing often and your races become nothing more than hard workouts done with a number on your chest...Over-racing is one of the more common mistakes that nonelite runners make...I've heard runners come up with all kinds of excuses for over-racing: 'I need to race a lot to know where I am with my fitness.' 'I always seem to choke when I put too much focus on any single event.' 'When I try to go for long periods without racing, I tend to overtrain.' But these excuses are just that: excuses. Like I've said, we nonelite runners aren't so different from the pros. If frequent racing is harmful to their performance, it's harmful to ours as well" (p.32-33).

Rule #5 - Rest and Take Breaks

"Most runners think of training and rest as opposites...Professional runners recognize that rest actually enables them - or any runner - to train more...In this manner, rest does not come at the expense of more training but rather creates the possibility for more training.

Rest can take two forms. Absolute rest means not exercising. Relative rest means exercising less than normal. Pro runners typically make far heavier use of relative rest than of absolute rest...Nonelite runners tend to lean too much on absolute rest and not enough on relative rest. Absolute rest is a blunt instrument - on a given day, you either run or you don't. But relative rest allows you to manipulate your training load in subtler (and more effective ways). The pros typically use recovery weeks rather than days off to ensure they get as much rest as they need but no more. Specifically, every third or fourth week, instead of taking their training load up another notch, they reduce it by around 30 percent for the entire week. This extended, fractional reduction in training is much better than the hard stop of absolute rest. Recovery weeks allow a runner to train and rest at the same time, and for this reason they constitute another way of safely reaching a higher peak training load than would be attainable otherwise...

In addition to building planned rest into their training cycles, pro runners take breaks between cycles...When you plan and execute a training cycle properly, you simply need a break when it ends. As I mentioned earlier in the chapter, your training load should gradually increase (except in recovery weeks) as a the cycle unfolds. In this ideal scenario, the process will culminate in a one-to-two-week period of functional overreaching, which is a fancy term for training at a level that would burn you out if you tried to sustain it for any length of time but is beneficial in the short run. After that, you taper down and run as hard as you possibly can on race day. By the time you cross the finish line, the major systems of your body (musculoskeletal, cardiovascular, endocrine, immune, and nervous) are far from equilibrium and need a good, solid rest to get back there.

It's not just your body, though. Completing a training cycle is every bit as emotionally demanding as it is physically challenging, calling for sustained applications of discipline, mental effort, and grit. Among exercise scientists, there is a growing appreciation for the psychological load that training imposes in addition to the physical stress. Studies have found that certain measures of psychological load in athletes can predict burnout and even injury with a high degree of accuracy, which is all the more reason to take a break after a training cycle, and preferably one lasting long enough to fully restore your motivation and enthusiasm for running. At the beginning of a break, many pros can't bear the thought of completing another training cycle. But by the end, they can't wait to start getting after it again.

Nonelite runners are far more likely to try to 'keep the momentum going,' as they often put it, after completing a training cycle...This approach works well for goals like losing weight and improving overall health. But runners need to train in a more progressive manner, building toward performance peaks that create the need for a period of rest. At these times - counterintuitive though it may be - the best move a runner can make to ensure they're even fitter for their next big race is to give away some of that hard earned fitness. The pros do it and so should you.

How often are breaks needed? It depends. Twenty-four weeks is about the maximum length of time any runner can train in a progressive manner without burning out. If you start a training cycle relatively unfit and you're training for a longer event such as a marathon, you may need a full twenty-four weeks to get race ready and earn a break. But a training cycle can and often should be a lot shorter - ten to twelve weeks - if you start it with good fitness and/or you're training for shorter events" (p.35-37).

Adjusting your plan

1. Don't overreact to one bad workout - there is no such thing as a perfect training cycle
2. Listen to your body - "Part of the self-coaching process is learning from your mistakes...you have to take the right lessons from those mistakes, not fit your findings to a self-affirming narrative" (41).
3. It's (almost) never too late to turn things around - "if at first you don't succeed, try, try again" (43). Identify when to take your foot off the gas. Reduce intensity, prioritize relative and absolute rest when necessary. 'It's about being ready on the day (44).'

Manage Mileage Like a Pro

"One of the world's leading scientific experts on endurance training is Stephen Seiler, an American exercise physiologist who lives and works in Norway. Seiler is best known for his research on balancing different intensities in training...but he's also produced some interesting work in other areas, including a somewhat whimsical yet useful infographic he dubbed Seiler's Hierarchy of Endurance Training Needs.' The concept is borrowed from the influential psychologist Abraham Maslow, who developed a hierarchy of basic human needs in the 1940s - a five-tier pyramid that ranks our specie's biological, psychological, and social needs in order of importance. Similarly, Seiler's hierarchy ranks eight widely practiced endurance-training methods in the order of their impact on fitness and performance...In Seiler's judgement, the most important factor in endurance training, occupying the ground floor of his pyramid, is 'Frequency/Volume of Training...' Science tells us there are three major benefits of high-volume training: greater fitness, better efficiency, and heightened durability" (47).

Greater Fitness
"...none is more important than aerobic capacity (also known as VO2max), or the ability to use inspired oxygen to power muscle contractions. An exceptionally high aerobic capacity is an absolute requirement for reaching the professional ranks as a distance runner. Both genetics and training contribute to aerobic capacity, and while much is made of the efficacy of high-intensity interval training in boosting VO2max, high-volume training is even more effective...Exactly how high-volume training contributes to maximizing aerobic capacity is not yet fully understood, but it may have to do with a phenomenon known as glycogen flux...Glycogen is the storage form of carbohydrate in the body, and it is a critical source of energy for running - intense running in particular. When glycogen stores deplete through training, genes involved in boosting aerobic capacity become more active. Subsequent rest and carbohydrate intake then replenish these fuel stores, preparing the athlete to deplete them again. The more flux a runner experiences in her glycogen stores over time, the more she stimulates her genes to boost her aerobic capacity, and no runner experiences more glycogen flux than one who eats plenty of carbs, rests adequately, and runs a lot, as the pros do (48). Another component of running fitness that can only be maximized through high-volume training is endurance. Also referred to as fatigue resistance, endurance is truly the name of the game in any race longer than a sprint...your goal is not to get faster, per se, but to run at higher and higher percentages of your top speed for longer and longer periods of time before fatigue forces you to slow down" (49).

Better Efficiency
The more you run, the more skilled you get - efficiency, also known as running economy increases with time. Counteracts fatigue, muscle loss, power, etc.

Heightened Durability
"Running is associated with a variety of overuse injuries such as plantar fasciitis, shin splints, and patello-femoral pain. You might assume that because running is causally related to these injuries, the more a person runs, the more likely they are to get injured. In fact, almost the opposite is true (51).

In short, running protects against the very injuries it sometimes causes. The stress of running inflicts microscopic damage on the tissues of the lower extremities. If the next stress-imposing run comes too quickly, this damage accumulates and becomes an injury. If not, the healing process leaves the tissue stronger than they were before, hence more resistant to future damage...Even runners who routinely run a lot are at risk of getting injured when they increase their mileage too abruptly...

The take-home lesson here is simply this: the best way to manipulate your running mileage if you wish to minimize injury risk is to gradually build up to a high volume of running and then keep it there. The other reason runners who run more get injured less is that running more leads to changes in running form that reduce stress on the lower extremities..running a lot causes changes in biomechanics that make the stride more efficient. It turns out these same changes also reduce injury risk" (53).

Form Drills
- Cariocas
- A Skips
- B Skips
- High Knees
- Butt Kicks
- Straight Leg Running

Plyometrics
- Single-Leg Drop Jump
- Single-Leg Box Jump
- Lunge Jump
- Toe Taps

Strength
- Monster Walk (band around knees)
- Single-Leg RDL
- Side Plank
- Plank Row
- Reverse Lunge
- Stability Ball Rotation
- Stability Ball Push-Up
- Stability Ball Hamstring Curl
- Stability Ball Crunch and Leg Curl
- Wall Angel
- Eccentric Heel Raise

Corrective Exercise
- Kneeling Hip Flexor Stretch
- IT (iliotibial) Band Foam Rolling
- Isometric Hip Adduction with Foam Roller (squeeze foam roller with inner thighs)
- Single Leg Balance (eyes closed, count to thirty)
- Wall Ankle Mobilization (foot against wall, touch wall with knee)
- Toe Yoga

Rest and Recovery

The best of the best live simple, slowly, and restoratively when they are not training.

Acute training load (ATL) - combined average volume and intensity of training over the previous week
Chronic training load (CTL) - combined average volume and intensity of training over the past four weeks.

"Building fitness requires that your ATL exceed your CTL at most times. But getting enough recovery to avoid injury and burnout requires that your ATL not exceed your CTL by more than about 10 percent. The most effective way to keep your ATL in the optimal zone of 101 to 100 percent of your CTL is to practice step cycles, in which your training load increases for two to three weeks and then drops down for one week. This 'two or three steps forward, one step back' approach to modulating your training load is how the pros have it both ways: getting fitter while avoiding injury and burnout" (144).

Sleep
- Go to bed and wake up at the same time every day, even on weekends.
- Make sure your bedroom is dark, quiet and comfortable.
- Perform a relaxing ritual before going to bed.
- Banish all screens from your bedroom.
- Avoid exercising and consuming alcohol and caffeine late in the day if these things seem to interfere with your sleep.
- Consider experimenting with a natural sleep-promoting supplement such as melatonin, GABA, valerian, CBD oil, kava, passionflower, glycine, chamomile, 5-HTP, or magnesium.

Stress Management
"Overtraining is a misleading term because it erroneously suggests that too much training is the sole cause of the underperformance and fatigue that characterize the condition it refers to. In reality, burnout is caused by stress, of which training is just one form. The key to avoiding burnout, therefore, is managing total stress, or allostatic load as science calls it. Not training too much is certainly one way to achieve this objective, and so are getting adequate rest and sleep, but in addition to these measures there are stress-management skills you can develop to help yourself handle your training better.

- Cognitive behavioral therapy
- enjoying a pet
- being creative
- doing nice things for other people
- socializing and playing games

are scientifically proven to reduce stress" (146-148).

Eat Like a Pro
1. Eat everything - avoid consolidated diets; prioritize a balanced approach
2. Eat quality - whole foods and quality supplements. "a particular type of food is considered to be high quality if eating it tends to be associated with positive health outcomes such as reduced chronic disease risk and a lower mortality rate" (165).
3. Eat carb-centered - aim for 60-70% of daily caloric intake to come from complex carbohydrates.
4. Eat enough - Hone your innate appetite regulatory system and go based on your body's needs.
5. Eat individually - There is no one-size-fits-all blueprint. Reference the pros but create a system that works for you.

Injuries
'I think that you just have to accept that you are probably going to get injured every once in a while, it's part of the sport. The way that you deal with the injury is probably more important than trying to do everything to prevent injuries'

There will be ups and downs. Speak out and seek out your support systems during hard times.

[Cheryl Gatling]

I didn’t really think this book was for me. I do run, but just barely. My running goals are just to finish a 5K in any time at all, and to not hurt myself. But the authors are insistent that even if average runners can’t do what elite runners do, they can still benefit from following the same kind of training principles.

So here is what I remember after reading the book.

Your workouts should challenge you, or you won’t get better. You should try to increase something, either your frequency, or your distance, or your speed. But you should increase gradually, especially at the beginning. You should run a lot.

However, your workouts should not make you feel like crap. If they do, you are just punishing your body. Most of your runs should feel pretty good to do.

Rest is a vital part of training. Rest days (or at least days with easy runs) should be scheduled in. You shouldn’t run too many races in a year. You should taper off your training before a race, and rest a few days after a race to recover.

You should do strengthening exercises or corrective exercises (to tighten the loose parts and loosen the tight parts). There are examples in the book, but ideally you should have a physical therapist tell you what your individual weak spots are. (Probably not going to happen.)

You should not follow fad diets or diets that try to eliminate a whole category of foods. You should eat healthy foods, but eat all kinds, and eat plenty of it. You need energy. Even a person with a few extra pounds can run better than an undernourished person.

A good chunk of the book is given to the 80/20 rule, which says that 80% of your workout should be at low intensity (that is, slow), and 20% at high intensity. Low intensity means you can still talk. Most non-elite runners spend most of their time running at moderate intensity, so most of the time they are working too hard, and the rest of the time they aren’t working hard enough. There is science behind the 80/20 thing, but I don’t think anyone really knows why that formula works. I think it’s magic.

If you’re in a race, and everything hurts, you should practice your zen detachment.

That’s about it. Most of the stories and examples do involve elite runners. Of those maybe my favorite (meant to show that people with all kinds of different running forms can still succeed) is that a certain elite runner (whose name I have forgotten) ran with his left arm still, and his right arm swinging. He said that was from when he was a boy in Kenya running to school. He carried his books in his left arm.

[Yixuan Li · Rating 4 out of 5]

takeaways measure by time not distance. 7 hours per week volume is close to max on a routine basis. After that can try run twice per day, one of which short and ez. Each runners mileage sweet spot is different.

[Soud Alebrahim · Rating 5 out of 5]

I like the book, it gives you all you need about running, if you are beginner or advanced runner you will benefit from the book, and it covers all the distances from 5k to ultramarathon, there is many schedules for every distance and levels, bottom line I recommend this book.

[Greg]

There are so many nonfiction books out there that could just be longform articles, and this is one of them.

What I Wanted: A book exploring exercise program design for elite runners and the thinking physiological reasoning behind them.
What It Is: Like 10% overlap with what I wanted and a whole lot of little anecdotes and argumentation from authority, authorities being elite-level runners and their coaches.

I don't actually want to be a runner, but I'm interested in running training because it's a much bigger sport with more money fueling its popularity and its pursuit of unexplored frontiers than my pastime, which is rowing. Therefore I expect that its training methods are relatively advanced compared to rowing's technique, which in the US amounts to "Choose the tallest guy who can pull the lowest 2K score at the youngest age, force him or her to sit on a torture device for 12 hours a week, and whoever is still left when the Olympics rolls around will be the team."

In fact, the book mentions rowing at several points in pursuit of its one take home message, which is run 80% "easy" and 20% "moderate/hard" intensity by time. Because, you see, elite rowers have increased the volume of exercise they do at low intensity as well. It shows that this is a universal precept in endurance sports.

Rowing and running are very different physiological challenges, and I thought the comparison bordered on glib. The whole book feels breezy, but I know it's going for can-do so maybe that's not a problem.

Anyway, I wanted a lot more explanation of the physiological adaptations that the body makes in response to certain kinds of training. Zone 2 heart rate training, where you do lots of volume at easy intensities, is all the rage right now. That's what 80/20 training pretty much is, sounds like. I figured there would be some passages explaining the unique benefits of this kind of training in terms of inducing adaptations to exercise, but the reasoning seemed to be "It lets you do an enormous amount of volume without burning out," wherein volume on its own appears to be the end goal.

Which is not ideal, because as a working person I can't do two workouts a day, nor can I very frequently do 90-minute workouts in a day.

[Daniel · Rating 3 out of 5]

I enjoyed reading the book but I don't rate it higher for these reasons:
- The tools provided are not very useful: run by feel, eat well... They seem kind of obvious and hard to follow in many cases. And in the cases were it would help like make a plan for the next months, I would like to have much more deep dive into the details. I feel like, in the end, the tools given are: find a doctor and a trainer, and that's not what I was looking in the book. I am bit disappointed at that.
- I am not a competitive runner, I don't like to compete. I run for fitness, longevity and because, up to a certain degree, I enjoy the habit of running and it makes me feel good. The narrative that you will only get better if you join for a run and set targets. This is very much outside of the way I think of myself, specially for recreational running. And I don't mean this should not be there in the book, but it is the "only way" you can get better. My experience and intuition tells me that that is not the case and I feel like I am not the right audience for the book. Also because the tools given go pretty much in that direction.
- The last reason is a bit controversial. There is a paragraph mentioning that you should not do upper level strength training because it will hurt your running. I'm very conflicted here and I don't have the science to back this up. But this is dropped there like a commandment and I think this is much more nuanced than that. How much upper level strength is going to really hurt you? Also, depending on your body type and composition and he type of running you want to do (distance, times, etc...). I do strength training for health (back issues) and this statement (again, without depth and reasoning) makes me loose trust in the author's other propositions.

All in all, if you want to get better at running and like to do competitive running, I think this is a great book, but I think it leaves out casual runners for the most part.

[David · Rating 2 out of 5]

**.5

It's not bad, but it seemed that at least half the content is regurgitated from the author's previous books, supplemented with a few tidbits by the co-author. Which could have been condensed to a 10-page pamphlet.

In following the elite professionals, the book pushes a high volume approach, with a recommended minimum of six runs per week. No provisions are provided for older runners, other than the offhand mention of cross-training as a potential substitution for a couple of the easy runs.

The 3 levels of training plans provided are also aimed at the competitive athlete or experienced runner, someone who is already running 7+ hours per week. There is mention of "Level 0" plans for beginners, but inexplicably it doesn't appear in the book, and must be purchased separately from the author's website for the low low price of $39.95 EACH, which is rather outrageous. The book states the ability to access through a mysterious app called "PACE" but this seems to be vaporware, as there is no link to it in the book or the website and doesn't come up in the Apple store. Instead, the training plans use the popular TrainingPeaks program, which is another $125 per year (or included in the author's $199 annual fee which includes access to the training plans).

In other words, the $20 book [thankfully I borrowed from the library] is primarily a marketing tool to steer readers to the author's website where the actual useful information is hidden behind a tall paywall. Not very nice.

[William Schram · Rating 5 out of 5]

Unless you have a disability or illness, most people can run when given the opportunity. Some people examine running mechanics and ask, is there a better way to do this? Can I improve my speed or time?

Running is a sport I can get behind. All you need is a good pair of shoes, appropriate clothing, a space to run, and yourself. Everything else is dreck. Running can be a zen-like experience, too. People may try for a personal best, but that isn't the general idea of running.

While running does have positive aspects, you also need to consider the negatives. Motivation is hard to come by, and excuses are easy to make. In that case, you should have an accountability buddy or partner to keep you honest with yourself.

Run Like a Pro is a book for runners at any level of experience. It starts with the basics and moves into running in ultramarathons. It provides training menus and other ideas. Some of the methods are counterintuitive. For example, when you run, you don't have to exert yourself to your limit every time. That makes sense from one perspective, though.

The book is a treasure trove of information. It isn't as thorough as Lore of Running, but it doesn't need to be. It doesn't go into the biomechanical basis of running form and exertion. Thanks for reading my review, and see you next time.

[Christy Keeler · Rating 4 out of 5]

The book chapters say it all. For a beginner, this book is probably too much; for the elite athlete, it doesn’t have much to offer. But, for the developing athlete, the concepts are timeless and critical to learn.When and how to eat, how to engage in periodization and tapering, managing the mental aspects of sport—these are all critical topics in the book.

I’ve read and always liked Fitzgerald’s books, a nice connection between research- and evidence-based results combined with the practical. I also appreciate that this text really does consider the unique similarities and difference between training as a fast elite or slow recreational or age-group athlete. The principles are universal even if it means planning training runs by time for fast runners or distance for slow runners. This really resonated with me. Many training plans rely solely on time to prepare for races. Fitzgerald recognizes that as a slow runner, I’ll never make it to the finish line if I don’t train with three and four hour runs because I simply can’t cover the distance if i don’t train up to a basic mileage. I applaud him for this.

Note: This is a book for runners, but the principles also apply to triathletes. The training plans, however, are not useful for triathletes because all workouts are runs, void of swimming, biking, and strength training.

[Itasca Community Library · Rating 4 out of 5]

Beth says:
If you are a runner, regardless of your speed, this is a must-read. I wish the title was Run Like a Pro (Even If You Think You're Slow), since "slow" is a relative term. I consider myself a slow runner, but everyone is slower than someone unless they are the world record holder in that distance! While many of their examples were still faster than my pace, the overall philosophy is very approachable. The authors start by trying to convince the reader why all runners should follow the same basic tenants and training strategies of the elite runners, and why this isn't as difficult or unusual as it sounds. Of course an average runner isn't going to be running 100+ miles per week, but all runners would benefit from keeping a similar ratio of low intensity to high intensity miles per week. And all runners can learn from elite runners when it comes to not over racing, respecting rest days, warming up, strength training, etc. This would have been a 5-star book, but they lost me at the training plans at the end. They explained a whopping 18 different types of runs/paces that you will find in their training plans. This seems a bit too complicated for the average runner, but the rest of the book was very helpful.

[RubberDuck · Rating 4 out of 5]

As a distance runner I devoured this book (my second book from the author). It was interesting and I'll definitely incorporate much if not all of the teachings (well, all those I can remember) in my daily routine and weekly training. I'll definitely read more from Fitzgerald (there are so many titles I've bookmarked, it won't be an easy choice). Recommended to every runner who is serious about getting better.
On the negative side, and why I have given one star short: the last part of the book with training programs is hard to use in my opinion and, as some of others have said, there's lack of an entry level plan for less experienced runners. In my case, where I'd be tempted to pick a "plan 2", I find it hard to have daily workouts with a busy family and work schedule, so I either need to look elsewhere or, if I decide to go with it, I'll need to reorganise the plan a bit (and the author gives hints in this direction anyway).
A big minus is the reference to smartphone apps that are no longer on the market.....! A big no-no.

[Stephanie · Rating 5 out of 5]

As a marathoner and former running coach, I would absolutely recommend "Run Like a Pro" to any runner who wants to take their running to the next level (and already have!).

The information presented in the book isn't necessarily groundbreaking, but it is a great compendium of solid, well-tested training advice in one easy-to-read location for those who do not train with a professional running team or have access to high-level coaches.

In addition to offering up solid guidance, Fitzgerald and rosario offer plenty of interpretation of the science and actionable items, no matter the reader's running level.

The training plans (5k to ultra) in the back of the book are solid, as well.


Many thanks to the publisher for a review copy in exchange for my honest opinion.

[Justine · Rating 3 out of 5]

This book was not for me. There were many informative points and great tips but this book is geared towards all runners from beginner to pro however I felt like 95% of the book was actually talking about profession and elite runners while I am still starting my journey and am barely averaging one run a week. If you’re looking for a book about racing, marathons, and running being your absolute passion running 7-9 times a week, etc, then this book is for you. If you are a beginner or an average runner I don’t think this book will be a great fit for you. With that being said I did gain some good knowledge interesting stories so I did enjoy it, it just wasn’t the right time or the right book for where I’m at in my running journey.

[Bob Hayes · Rating 4 out of 5]

Really great running "how-to" book that any serious (or aspiringly serious) runner should check out. Perfect for me in the early stages of my inaugural marathon training journey. When I had heard some of the concepts before reading -- especially 80/20, everyone running way faster than they should, etc. -- I was skeptical, but these guys come with compelling evidence and credibility, really convincing me of their arguments. The book is structured well, with clear topics by chapter and the right amount of detail per chapter, including clear applications for each insight. The training plans in the back of the book are appreciated, though they are so complex and detailed so as to almost be impractical for civilians.

[Allison Dauzat · Rating 2 out of 5]

I wanted to love this book and although I did get some good pointers …. despite the name of the book many back of the pack runners are TOO slow for this book. The part that turned me off was when my they author said that running my easy pace (which is encouraged by the book to be 80% of your training load) is so slow that you might as well just walk. Every one that runs is a runner and I found some of the pace descriptors to be a bit condescending in a book that says it’s for you even if your slow. I did appreciate some of the anti diet sentiments like telling runners to a solid elimination diets.

[Aurelio Guerra · Rating 3 out of 5]

I liked the book. The premise that you need to train like a pro to run like a pro makes a lot of sense, even if the "like" in the title is nothing but a fantasy. This book is about running, but the ideas and the tips are applicable to many other sports and physical activities. For me, at this point, this book opened my eyes to what one has to pay attention to in order to become a runner, especially if you want to run recreationally. For that reason I can see that I have to read this book twice. First to know what I have to know and then, second, to master the tools the book provides once these tools are applicable.

[Jen · Rating 3 out of 5]

If I had found this book in my teens and twenties, when I was still a competitive runner, I would have appreciated it more. While there is certainly information in this book that is valuable for all runners, it feels more geared to advanced runners. The high volume training and the race specific training plans included in the book aren't accessible to many runners who are new or returning to the sport after a long layoff. They're also pretty unrealistic for many people who find it difficult just to fit in workouts around full-time jobs and other responsibilities. The main takeaway for me was about being process-focused instead of outcome-focused.