80/20 for Base Maintenance and Weight Loss

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  • August 22, 2020 at 7:23 am #8366
    ERock
    Participant

    Greetings,

    I have a base of 2 10K runs per week plus a weekend long run from 7 to 10 miles. The 2 or 3 non-running days consist of 45 minute cycling/cross-training plus weight training with free weights.

    I love my runs and I know I need to lose another 30 to 40 pounds (by Racing Weight calculations) so I can continue to run as long as possible. Seems applying 80/20 running would also help me to run for as long as possible.

    I was wondering, aside from diet, strictly looking at exercise, what’s the best way to use the 80/20 training plans from the book to loose weight and maintain this base? Should I just cycle through the Half Marathon training plan over and over? Should I keep going back to week 1 even though the volume seems low?

    Thank you!

    August 23, 2020 at 7:07 am #8376
    Matt Fitzgerald
    Keymaster

    It’s important to clearly segregate phases in which gaining performance is your primary goal and phases in which losing excessing body fat is your primary goal. That’s because the most effective dietary and training methods for gaining performance are very different from the most effective dietary and training methods for losing excess body fat. In particular, during a weight-loss focus phase you will want to maintain an intentional, modest calorie deficit; decrease your carb intake and increase your protein intake; train at a relatively modest volume; focus more on high-intensity intervals and less on low-intensity endurance-building; and place a greater emphasis on strength training. More specifics here:

    https://blog.mapmyrun.com/the-ultimate-guide-to-weight-management-for-runners/

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