Planning a marathon with the 80/20 method
CEFR: B1–B2
Read/Listen first
I want to run a marathon with a friend after December. Right now I run about twenty to twenty two kilometres twice a week, so a half marathon is comfortable, but a full marathon needs specific preparation. The article we read recommends the eighty–twenty rule: do easy training eighty percent of the time and hard sessions twenty percent of the time. I will plan three to four runs per week, track recovery, and avoid pushing too hard after a break. The aim is to stay consistent, prevent injuries, and arrive fresh on race day. I will also read a training magazine, choose routes with hills, and practise fueling and pacing. I will also read a training magazine, choose routes with hills, and practise fueling and pacing. I will also read a training magazine, choose routes with hills, and practise fueling and pacing.⚡ Learning goals
- Explain the 80/20 training idea
- Plan weekly sessions safely
- Talk about recovery and pacing
✨ Key language
- stick to the plan ““I’ll stick to the plan for eight weeks.””
- easy pace / hard session ““Today is an easy pace; Saturday is a hard session.””
- build up gradually ““Build up gradually after a break.””
⚙️ Rules & Grammar — 4 Structures
1 Future plans with going to / will
Rule: Use ‘going to’ for intentions; ‘will’ for decisions or promises.Examples: I am going to run four times a week.; I will rest if my knee hurts.; We are going to follow 80/20.
Common pitfall + fix: Mixing tenses randomly — Choose form based on context.
I ______ rest if I feel pain.
Tip: Decision at speaking time.
Fill with the best answer: We are ______ to follow 80/20.
Tip: ‘Be going to’ + base.
2 Adverbs of frequency for routine
Rule: Place adverbs like ‘often’, ‘usually’, ‘rarely’ before the main verb.Examples: I usually train in the morning.; We often run easy miles.; I rarely skip recovery.
Common pitfall + fix: Misplacing adverbs — Use position before main verb.
I ______ run at an easy pace on weekdays.
Tip: Place before main verb.
Fill with the best answer: She ______ does hard sessions on Saturdays.
Tip: Frequency adverb.
3 Too / enough for intensity
Rule: Use ‘too’ for excess and ‘enough’ for sufficiency.Examples: This pace is too hard today.; I am not fit enough yet.; The plan has enough recovery.
Common pitfall + fix: Using ‘very’ instead of ‘too’ or ‘enough’ — Choose the precise modifier.
This workout is ______ hard for recovery week.
Tip: ‘Too’ shows excess.
Fill with the best answer: I am not ______ enough for a marathon yet.
Tip: Adjective + enough.
4 Phrasal verbs for starting again
Rule: Use ‘kick in’ for effects starting; ‘start back’ / ‘build up’ after a break.Examples: Endorphins kick in after a few minutes.; I will start back slowly after illness.; Build up mileage gradually.
Common pitfall + fix: Confusing ‘kick in’ with ‘kick’ — Remember meaning ‘begin to have an effect’.
‘Kick in’ means ______.
Tip: Phrasal verb meaning.
Fill with the best answer: Endorphins usually ______ in after ten minutes.
Tip: Type the base verb.
✍️ Vocabulary
endorphins
Meaning: hormones that reduce pain and stressSynonyms: natural opioids, feel‑good chemicals, neurotransmitters
Chunk/Idiom: endorphins kick in
Example: Endorphins kick in.
Morphology: noun
Self-practice: Describe when endorphins kick in for you.
pace
Meaning: speed per kilometre or mileSynonyms: speed, tempo, rhythm
Chunk/Idiom: keep an easy pace
Example: Keep an easy pace.
Morphology: noun
Self-practice: Write your easy pace in min/km.
recovery
Meaning: time for your body to restSynonyms: rest, restoration, downtime
Chunk/Idiom: take a recovery day
Example: Take a recovery day.
Morphology: noun
Self-practice: Plan one recovery activity.
session
Meaning: a single period of trainingSynonyms: workout, practice, drill
Chunk/Idiom: hard session
Example: Hard session.
Morphology: noun
Self-practice: List two types of hard sessions.
fueling
Meaning: eating and drinking for energySynonyms: nutrition, intake, hydration
Chunk/Idiom: practise fueling
Example: Practise fueling.
Morphology: noun/verb
Self-practice: Note what you will eat before a long run.
pacing
Meaning: controlling your speed over distanceSynonyms: speed control, rhythm, metering
Chunk/Idiom: practice pacing
Example: Practice pacing.
Morphology: noun
Self-practice: Explain how you pace the first 5 km.
☁️ Examples (+ audio)
I will rest if my knee hurts.
I usually train in the morning.
This pace is too hard today.
Endorphins kick in after ten minutes.
✏️ Exercises
Grammar
We ______ follow the plan for eight weeks.
Tip: Decision at speaking time.
I ______ run easy on weekdays.
Tip: Frequency adverb placement.
Fill with the best answer:
This workout is ____ hard for today.Tip: ‘Too’ for excess.
Fill with the best answer:
Endorphins usually _____ in after ten minutes.Tip: Phrasal verb meaning ‘begin to have an effect’.
Vocabulary & Comprehension
‘Pace’ refers to your ______ per kilometre.
Tip: Definition question.
‘Recovery’ means a period of ______.
Tip: Core concept.
Fill with the best answer:
Plan one hard ______ each week.Tip: Common collocation.
Fill with the best answer:
I will start back and build ______ gradually.Tip: Particle for the phrasal verb.
✅ Guided practice
Mini-dialogue:
A: How should I start back after a break?B: Build up gradually and keep most runs easy.
Okay, I’ll stick to the plan.
Why this matters:
Consistency beats intensity. Recovery prevents injury. Clear pacing keeps you fresh.Verb & Adjective Pack:
taper — “Taper before race day.”hydrate — “Hydrate during long runs.”
stretch — “Stretch after hard sessions.”
Try & compare:
Fill with the best answer: I am not ______ enough for a marathon yet.
Tip: ‘adjective + enough’ pattern.
Self-correction: Fix the sentence: Endorphins kicks in after two minutes.
Tip: Plural subject → base verb.
Practice aloud: Listen, repeat, then type the sentence.
I will run easy today and do a hard session on Saturday.
Tip: Contrast ‘easy’ vs ‘hard’ clearly.