The 80/20 Rule in Running: Train Smarter, Run Faster, Recover Better

The 80/20 rule in running is a popular training strategy in the running community, but it’s often misunderstood. Contrary to the Pareto principle, it refers to the ratio of low-intensity to high-intensity training, not the relationship between input and output.

The 80/20 rule in running: Understanding low-intensity training

The basic idea behind the 80/20 rule in running is that 80% of your running should be done at a low intensity, while the remaining 20% should be at a medium or high intensity. This concept was popularized by Matt Fitzgerald in his 2014 book “80/20 Running,” which was based on research by sports scientist Stephen Seiler.

Seiler’s research found that elite endurance athletes, including runners, cyclists, and cross-country skiers, typically do about 80% of their training at intensities much lower than they would use in racing. The rationale is that to train your body to go fast, you need to log a lot of miles at a slower, more sustainable pace.

When it comes to defining low intensity for 80% of your training, it’s not as simple as just staying in a specific heart rate zone. Instead, the research points to using the “first ventilatory threshold,” or VT1, which is often described as the “talk test.” If you can carry on a conversation without taking extra breaths, you’re likely below VT1, which is the intensity you should aim for during the majority of your runs.

80/20 rule in running: Flexibility is key for success

While the 80/20 rule in running is a useful guideline, it’s not a one-size-fits-all approach. Research has shown that both a 77/23 split and a 46/54 split can lead to small improvements in 10K times for competitive recreational runners. The key is to find the right balance that works best for your individual needs and goals.

For many beginner, intermediate, and casual runners, strictly adhering to the 80/20 rule may not be necessary. As long as you’re increasing your overall mileage and have some higher-intensity work mixed in, you can still see significant improvements in your running performance.

The bottom line is that the 80/20 rule in running is a valuable training concept, but it shouldn’t be treated as a rigid rule. The most important thing is to listen to your body, find a training plan that works for you, and gradually increase your mileage and intensity over time. By doing so, you can become a stronger, faster, and more efficient runner.

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Conclusion

The 80/20 rule running emphasizes the importance of low-intensity training for building endurance and improving performance. While it serves as a useful guideline, it’s important to remember that flexibility is key. Listen to your body, find a training plan that works for you, and gradually increase your mileage and intensity over time. By applying these principles, you’ll be well on your way to achieving your running goals. Follow ExoTrails on Facebook for the latest adventure updates!

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