80/20 in running

Why most miles don't have to hurt

Délka čtení: 5´ | Author: Eda

Do you want to improve your running ? You pick up the pace. Do you want to run more miles? You try to run them as fast as possible. And if you don't feel tired after a run, you might feel like your workout wasn't good enough. But running doesn't work in such a way that every workout has to hurt to bring results.

Quite the opposite. If most of your runs are somewhere between a leisurely jog and a hard workout, you may be running too much at a moderate intensity. And that’s where the 80/20 principle comes in—a simple approach that involves making the majority of your running volume really easy, with a smaller portion of your training devoted to higher intensity. It doesn’t mean running slow all the time. It means knowing when to slow down and when to speed up .

Why can slow running be one of the most important parts of your training? How do you know when you're really running easy? And what might 80/20 look like in a typical training week? Let's take a look.

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1. What does 80/20 actually mean?

The 80/20 principle is simple: approximately 80% of your running training is done at low intensity, and approximately 20% is faster or more challenging training. This is not an exact number that you have to stick to at all costs. What is more important is the overall ratio between easy and intense running. This means that you will run most of the kilometers at a leisurely pace, and only a smaller part will be used for tempo, intervals or other more challenging sections. This gives you space for regular training, regeneration and quality fast units.

2. How do you recognize a really easy run?

An easy run should be exactly what it sounds like – easy. You shouldn’t be struggling with your pace or trying to beat your previous performance every time. You should be able to speak in full sentences, control your breathing, and feel like you could go on. Pace can vary greatly depending on the weather, route profile, fatigue, or current form. So there’s no need to chase a specific number on your watch. If you have to slow down on a hill or because of the heat, that’s perfectly fine.

3. Why run slowly when you want to run fast?

It may sound like a paradox, but easy runs create the foundation on which you can build your speed. They allow you to run more kilometers without putting a lot of strain on your body with each workout. At the same time, they allow you to keep enough energy for really high-quality fast workouts. If you run too fast most of the time, it can happen that each workout becomes just a “kind of hard” run. And instead of making progress, fatigue gradually builds up.

 

4. The most common mistake: running in the “gray zone”

One of the most common problems is running at a half-speed. You’re running faster than a leisurely jog, but not fast enough for a really good workout. This is often called the “gray zone.” At first glance, you feel like you’re training well because you’re sweating and finishing tired. But if most of your runs are like this, you can gradually build up fatigue without getting the most out of your fast workouts. Sometimes, it makes more sense to really slow down.

5. Does it have to be exactly 80/20?

No. The 80/20 rule is not a rule that you have to follow exactly every week. Sometimes you will have more easy runs, other times the ratio will change due to your training plan, race or time. The long-term picture is more important than one specific week. If you run easy most of the time and schedule your harder workouts wisely, the 80/20 principle can work without counting every kilometer. So think of it more as a simple guideline to help you better distribute your intensity.

6. How do you know if you're running too fast most of your runs?

Your body will often tell you before you even look at your training plan. If you feel tired even during regular workouts, fast sections are not as fast as they used to be, or long runs are significantly exhausting, the intensity may be too high. Another typical sign is that you try to maintain a certain pace on most runs, even if you don't feel well. Try slowing down for a while, running more according to feeling, and see how your energy and the quality of more demanding workouts change.

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💡TIP: What might 80/20 look like in practice?

You don't have to count every kilometer or worry about whether you're exactly at 80%. To give you an idea, with 4 runs, you can divide your week like this:

MONDAY
🟢 Easy running

TUESDAY
🔴 Intervals or faster training (hills, fartlek,..)

WEDNESDAY
🟢 Active regeneration (walking, swimming,..)

THURSDAY
🟢 Easy running

FRIDAY
🟢 Strength training

SATURDAY
🟢 Long run (length is about 30% of weekly volume)

SUNDAY
🟢 Active regeneration

In this case, you spend most of your time at low intensity and only a small part of it is dedicated to more demanding training. This is not an exact recipe, but a principle: most of the runs are easy, a smaller part are fast and with a clear purpose. Of course, you need to set the days, kilometers, etc. according to your experience and capabilities.

 

80/20 doesn't mean you have to slow down every run. It means speed has a place in your training. When it comes to intervals, tempo runs, or hills, go for it. The difference is that not every run has to be hard. This allows you to run fast workouts with real quality while still managing to consistently put in miles.

SMALLER TIP WHAT WORKS FOR ME: Buy running shoes specifically for tempo runs and wear them only that day, and on other days walk in models for volume kilometers at an easy pace.

And remember that everyone has their own limits and possibilities, so don't try to copy someone else and move only based on yourself.