Summary of Matt Fitzgerald's 80/20 Running

Please note: This is a companion version & not the original book.

#1 The 80/20 Rule is simple: plan and monitor your training according to it, and you will run better than you ever have. However, it can be difficult to run easy, which is why you must embrace the mostly-slow approach.

#2 The average person naturally transitions from walking to running at a pace of roughly thirteen minutes per mile. If you start off at a slow walk and gradually increase your speed, you will feel an urge to transition to running somewhere near that pace.

#3 The explanation that the ventilatory threshold is so close to the walking pace for most runners is not completely accurate. It does not explain the fact that recreational runners spend so much less time at low intensity than elite runners do.

#4 The Borg Scale is a tool used to measure perceived effort, and it goes from 6 to 20. On all three machines, the subjects in the Wayne State study rated their effort at 12. 5, which falls smack in the middle of the Borg Scale.

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