In recent years, the concept of 80/20 running has emerged as a transformative approach in the world of endurance sports. This training methodology centres on the balance of 80% low-intensity and 20% high-intensity workouts. It has gained traction among runners and athletes seeking to enhance their performance. Whether you’re a seasoned marathoner or a novice jogger, understanding and applying the principles of 80/20 running could be the key to unlocking your potential, minimising injury risks, and achieving your best performance on race day. Join us as we explore this innovative training strategy, laying out a comprehensive roadmap for runners eager to optimise their training and elevate their running experience.
80/20 RUNNING Key points
- Polarised Training Foundation: 80/20 running is based on polarised training, a method that optimises performance. It combines 80% of training at a low, easy effort (zone 2) with 20% at high intensity.
- Balanced Intensity Distribution: By maintaining most of the training in zone 2, runners can enhance endurance while reducing injury risk. It is a principle that’s central to both 80/20 and zone 2 training strategies.
- Performance and Recovery: Implementing an 80:20 split in your running plan can lead to improved race performance and faster recovery times. Benefits become noticeable typically within 6 weeks of consistent training.
- Adaptation Period: Transitioning to 80/20 running requires an adaptation period. Consequently, runners must focus on maintaining a slower pace to stay in zone 2, with the full benefits often taking longer to realise.
- Customisable Training: An 80/20 running plan can be tailored to individual needs. Whether training by time or distance, and allows for slight deviations from the exact ratio to accommodate different training responses.
- Long-Term Commitment: To see significant improvements with 80/20 running, especially in zone 2, we recommended to commit to at least 12 weeks of consistent training, prioritising heart rate over pace.
Understanding 80/20 Running
The principle of 80/20 running, deeply ingrained in polarised training, is transforming athletes’ approaches to their workout routines. This method entails a distribution of training efforts where 80% of runs take place at an easy, low-effort pace. The remaining 20% occur at a high, strenuous effort level. Such a strategy aims to optimise a runner’s performance by enhancing endurance and speed, while also providing a safeguard against the common risks of overtraining, which include injury, burnout, and hitting a performance plateau. By adopting this balanced approach, runners can effectively harness their training to reach peak performance, ensuring they are race-ready and resilient.
Historical Background of 80/20 Training
The 80/20 training methodology, although a modern buzzword in the athletic world, has roots tracing back to the early 2000s. American sports scientist Dr. Stephen Seiler, based at the University of Agder, Norway, played a pivotal role in popularising this concept. Seiler’s research, inspired by his observations of top athletes in various endurance sports, highlighted the predominant use of low-intensity training coupled with minimal high-intensity workouts. This approach mirrored the principles set forth by Arthur Lydiard, a New Zealand running coach from the 1950s, who emphasised low-intensity, high-volume training for building aerobic capacity in runners. Lydiard’s methods, proven successful in the 1960 Olympics, laid the groundwork for what would evolve into the 80/20 training principle. Seiler’s studies across a spectrum of athletes, from elite to recreational, have consistently validated the effectiveness of this training ratio in optimising endurance sports performance. You can read Seiler’s recent research here.
Determining Intensity Levels in 80/20 Running
In 80/20 running, accurately gauging intensity levels is crucial. Several methods can measure low-intensity or “easy” runs:
- Heart Rate Monitoring: Keeping your heart rate below approximately 77% of your maximum. This often corresponds to Zone 2 in heart rate-based training systems.
- Rate of Perceived Exertion (RPE): Using an RPE scale, where 1 is minimal effort and 10 is maximum, aim for a 2-4 effort level for easy runs.
- Conversational Ability: If you can talk or sing comfortably, you are in the low-intensity run. If you are slightly out of breath and the end of speaking, it is likely that you are in zone 2.
- Nose-Breathing: Being able to breathe comfortably through your nose indicates a low intensity.
High-intensity running, on the other hand, involves heart rates above 93% of the maximum, or effort levels of 7-10 on the RPE scale. In heart rate zones, this would typically be Zone 4 or higher.
Benefits of 80/20 Running
The 80/20 running approach offers several key benefits:
- Reduced Risk of Injury: By focusing on low-intensity training, the stress on joints and muscles is minimised, significantly lowering the likelihood of common running injuries like shin splints, runner’s knee, and stress fractures. This aspect is particularly beneficial for older runners who require more recovery time.
- Improved Aerobic Capacity: The majority of training at lower heart rate zones enhances aerobic capacity, crucial for endurance races. Concurrently, this increase in aerobic strength helps prevent the exhaustion commonly experienced in longer races.
- Enhanced Performance in Races: Surprisingly, 80/20 running has been shown to improve performance even in shorter races. Studies have demonstrated that runners following an 80/20 plan improved their race times more significantly compared to those using a more balanced training approach. This indicates the effectiveness of the 80/20 principle across different race lengths and intensities.
Challenges of 80/20 Running
While 80/20 running offers substantial benefits, it’s not without its challenges:
Difficulty in Precise Calculation: One of the main challenges with 80/20 running is accurately calculating the training split. Since this rule is based on averages observed in various athletes, it may not be universally optimal. Individual variations mean that some athletes might benefit more from a slightly different ratio, such as 90/10 or 70/30. Therefore, while the 80/20 principle serves as a valuable guideline, it may require personal adjustment to suit individual training needs and goals.
Difficulty staying in zone 2: An issue many runners can experience is that their heart rate will drift into zone 3 or higher. The key is to run slower. You can read our zone 2 running guide.
It can take time to see benefits: Another challenge can be that for the first few weeks, runners who have not targeted zone 2 in the past will have to run slowly. Improving this can take time – more on this below.
80/20 benefits can take time
Adopting an 80/20 running plan often requires patience and persistence, since the benefits gradually become apparent over time. The adaptation period can depend on various individual factors, including one’s baseline fitness, previous training history, and even genetic predispositions.
The Foundation of Adaptation
Polarised training, which forms the basis of the 80/20 running principle, has been shown to improve performance and reduce fatigue. Dr. Stephen Seiler’s extensive research suggests that endurance athletes benefit from this low-intensity, high-volume foundation, with high-intensity work sprinkled in. His studies indicate that this method of training allows for progressive adaptation, setting the stage for peak performance.
Short-Term and Long-Term Gains
While immediate responses to speed workouts can be seen quickly, typically within a day or two due to the quick adaptation of the nervous system, the muscle strength and anaerobic capacity improvements from high-intensity training may take longer to develop, generally around 10-14 days post-workout.
Empirical Evidence from Elite Athletes
Research involving elite junior swimmers over a 6-week period of polarised training revealed small to moderate improvements in performance, with athletes experiencing less fatigue and better recovery quality compared to those following a threshold training model. This suggests that within a 6-week window, noticeable benefits of polarised training can begin to emerge.
Translating to Running
When considering how this translates to runners, the principles remain consistent. Runners can expect to start feeling the benefits of a polarised approach, such as the 80/20 method, within a similar timeframe. However, the full spectrum of benefits, especially those related to endurance and overall fitness improvements, may take longer to realise, as they are cumulative over the course of a training cycle.
The initial weeks may require a slower pace to maintain the low-intensity zones, which can be an adjustment for those accustomed to training at a more constant intensity. Despite this gradual progression, the long-term benefits include a maximised potential for performance, improved recovery, and reduced risk of overuse injuries.
Implementing 80:20 in a Running Plan
Integrating the 80/20 principle into a running plan is about striking the right balance between effort levels. In an 80/20 plan, you perform 80% of your running mileage at a very easy or low intensity, and you allocate the remaining 20% to more intense efforts, which can range from moderate to high. This method focuses on two distinct intensity levels: low and medium-to-high. An effective approach is to train by time, making it simpler to maintain the 80/20 split. However, distance-based training can also adhere to this principle by ensuring that four out of every five runs are easy. Importantly, easy mileage includes warm-ups, cool-downs, and recovery periods. Dr. Stephen Seiler emphasises that while an exact 80/20 ratio is ideal, slight deviations like 85/15 or 75/25 are acceptable, as long as the majority of training is at a very easy pace. To see the true results, we suggest committing to zone 2 running for at least 12 weeks. During this time, runners should swallow their pride, ignore pace and prioritise heart rate.
Sample 80/20 Running Plan
We have outlined 2 schedules below, every runner is different, and our suggestion may not suit your ability or time. If you would like to design your own, simply adjust the parameters to suit your schedule. The important thing is to calculate using either time or distance. Furthermore, zone 2 days are about running at an easy pace and preferably on flat ground. For intense days, we suggest reading our guides to hill runs, threshold running, or sprint running.
4 day training plan
3 day training plan
80/20 Running FAQ
Q: What exactly is 80/20 running? The training philosophy of 80/20 running dictates that you conduct 80% of your runs at a low-intensity level—comfortable enough for holding a conversation or remaining in the state referred to as ‘zone 2’. The remaining 20% is at a high-intensity, pushing your limits in zones 4 and 5.
Q: How do I know if I’m running at low intensity for the 80% portion? Low-intensity running, or ‘easy’ running, should feel comfortable. Your rate of perceived exertion (RPE) should be between 2-4 on a scale of 10, and you should be able to talk without gasping for breath. A practical guide is running at a pace that is at least 2 minutes slower than your 5K race pace.
Q: Can 80/20 running be applied to all types of runners? Absolutely! The 80/20 running approach is versatile and can be adapted for runners of all levels, from beginners to advanced athletes. It is designed to reduce stress on the body and enhance endurance, making it an effective method for improving running performance.
Q: Is the 80/20 running rule applied to each workout or over time? The 80/20 rule should be considered over a longer period, such as a week or a month, rather than each individual workout. It’s about the cumulative time spent in each intensity zone.
Q: How does 80/20 running compare to other running methods? Unlike training programs that have you running at a moderate intensity most of the time, 80/20 running emphasises the importance of truly easy runs to facilitate recovery and prepare you for the harder 20% of training. This helps avoid overtraining and overuse injuries, promoting sustained improvement.
