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Run Like a Pro (Even If You're Slow): Elite Tools and Tips for Runners at Every Level
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.
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.
320 pages, Paperback
First published March 1, 2022
258 people are currently reading
3503 people want to read
About the author
Matt Fitzgerald
80Ìýbooks402ÌýfollowersMatt 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.
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Displaying 1 - 30 of 95 reviews
October 5, 2022
Previously I read another book, , 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.
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.
February 17, 2024
the best portion of hope for really slow runners with impostor syndrome. ran my first 12k with this :)
April 8, 2023
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.
May 26, 2023
This was actually so good and informative. I feel inspired and like I can run smarter :-)
October 3, 2022
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!
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!
December 18, 2023
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
This was a fun quick read. Lots of familiar stuff if you have any background in exercise science but framed in a motivating way
February 19, 2024
Very informative
December 2, 2024
Good book. Really informational. And easy to read.
October 26, 2023
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.
This entire review has been hidden because of spoilers.
September 14, 2022
Algún buen consejo que probablemente vale el precio del libro pero es un artÃculo estirado hasta el infinito y más allá.
Read
November 30, 2023I 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.
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.
July 20, 2024
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.
August 19, 2022
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.
Read
March 23, 2024There 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.
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.
January 15, 2024
**.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.
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.
January 12, 2023
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.
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.
March 25, 2024
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.
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.
March 9, 2023
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.
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.
November 13, 2022
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.
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.
November 23, 2022
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.
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.
September 8, 2024
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.
January 24, 2025
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.
May 22, 2023
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.
December 10, 2023
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.
January 15, 2024
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.
January 4, 2025
While this book is useful, the title is misleading. By the addition of “Even If You’re Slow� to the title one may assume this book to be useful to the beginning runner, which is false. This book really only applies to those who have a solid aerobic base already built (running 30+ miles a week &/or >7 hours per week). If you lack the sufficient aerobic base everything in this book is most likely beyond your ability & you should put it down to return to when you’ve met the above benchmarks.
That being said, I took so many notes while listening to the audiobook that I ended up purchasing the physical book. I highly recommend it to late novice & intermediate runners.
That being said, I took so many notes while listening to the audiobook that I ended up purchasing the physical book. I highly recommend it to late novice & intermediate runners.
January 14, 2023
Some good information in here but the presentation is not engaging- the writing could be a lot more concise. I also felt this wasn’t actually geared towards the average non-elite runner. At one point, the author states that if you have time to run, you probably have time to run for an hour 6 days a week. This is actually a lot of time, especially if integrating in other (what I would deem necessary) things like strength work, warm up, cool down, etc. That’s just one example of this book not passing the vibe check for me.
January 18, 2023
How do the elite marathoners (Kipchoge, Sidel, Sarah Hall) train? Fitgerald argues that they don't train at all like normal runners. We go out an run 3-6 miles and sweat it out as hard as we can. How can a normal 3:20 marathoner like myself run like the pros?
80/20 is the answer. 80% of runs should lower intensity (still be able to carry on a conversation) and 20% high intensity. Up the mileage to 40-60 miles per week. Forget about form and runs what feels comfortable. Take naps.
4 stars. Solid advice..nothing frilly.
80/20 is the answer. 80% of runs should lower intensity (still be able to carry on a conversation) and 20% high intensity. Up the mileage to 40-60 miles per week. Forget about form and runs what feels comfortable. Take naps.
4 stars. Solid advice..nothing frilly.
July 27, 2023
No running book is going to hit all the marks. This one does a pretty good job in some categories, but overall was geared toward a much faster / more competitive runner than I am. Everything can be generalized of course, and I did learn some great things (though I wonder if I should have read 80/20 instead), but most of the examples were talking about 100 mile weeks or 5 minute miles. I didn’t need the training plans at the end (so many great apps these days, hard to imagine someone charting from a book). But always good to get new perspectives.
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