Runners often swear by the 80/20 rule for organizing their training—but there's no relation to the Pareto principle of the same name. Let’s talk about where the 80/20 idea comes from, how to implement it, and when it is and isn’t a good idea to train this way.
What is the 80/20 rule for running?
The 80/20 rule was popularized in a 2014 book, 80/20 Running, by Matt Fitzgerald. Fitzgerald, in turn, based his recommendations off research by Stephen Seiler, who found that elite athletes in a variety of endurance sports, including running, cycling, and cross-country skiing, did about 80% of their training sessions at intensities much lower than they would ever use in racing. In other words: To train your body to go fast, you have to log a lot of miles going slow. This is similar to the idea of “polarized training,” which means that you stick to the extremes—either working very easy, or very hard, rather than spending much time in the in-between.
80/20 Running Run Stronger and Race Faster by Training Slower Illustrated 2015 Paperback 26 Nov $19.00 at Amazon $27.85 Save $8.85 Get Deal Get Deal $19.00 at Amazon $27.85 Save $8.85If you’ve been paying attention to the “zone 2” trend, you’re probably thinking you should be in zone 2 (arguably 60-70% of your max heart rate) for 80% of your training. And you know what? That will get you close enough. Go with it.
What’s more useful—and still borne out by research—is to use VT1, the “first ventilatory threshold.” That’s a fancy word for what old heads will know as the “talk test.” If you can carry on a conversation without taking extra breaths mid-sentence, you’re below VT1. That’s what 80% of your training should feel like.
Taking this information together, it turns out we can go a bit higher than “zone 2” and still be at the right intensity for the 80% part of our 80/20 running—as long as it truly feels easy. If you’d like, you could customize your zones on your running watch so that you have a zone that tops out at 77% or so. (It might even make more sense for that to be zone 3 rather than zone 2.) Or if you want to round this number to get an easy-to-remember rule of thumb, you can keep 80% of your running below 80% of your (true) max heart rate and you'll be right on track.
How to train with the 80/20 rule
Fitzgerald, in his book, counted up minutes in easy, moderate, and hard intensity levels. But if you’re doing an interval run, he counted the intervals and the recovery between them as part of your harder intensity work. (A cooldown after those intervals would count as low intensity, though.)
Even though it’s called a “rule,” this isn’t a thing you have to follow. It’s just one way of training that matches what a lot of elite athletes do. There has also been research showing that recreational runners can benefit—but that doesn’t mean it’s the only way to train.
Meanwhile, there’s plenty of other research showing that casual runners can improve with almost any type of training, and that increasing your total mileage (measured in miles per week) is helpful for improving your fitness and your race times.
The bottom line
If you’re a runner with lots of room for improvement—which covers many of us beginner, intermediate, and casual runners—you don’t necessarily have to slow down 80% of your runs to a crawl. You can use any conversational pace that works for you, even if your watch says that’s zone 3. And since increasing mileage is usually part of improving as a runner, it may make more sense to think about adding easy miles, rather than turning your hard miles into easy ones.
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