Have you ever tried 80/20 running? How did it go? Or are you going to try it now that you know a bit more about what it is? Let us know in the comments below.
Thanks for this video now I understand why my coach is giving me to do many easy runs. But I think this matters if you're on season or off season because when the races are close then u run more hard runs then 20%
I started running 'properly' this year and started doing 80/20 early on. (I also discovered Maffetone running - a close relation to 80/20). My low intensity stuff is done in HR zone 2 and most of my running is done there. I play football so get a lot of high intensity once or twice a week that way. Apart from that I may do a hill rep session or a fast KM or so at the end of an easy run. Has it made me faster? I've had no actual races or time trials to judge by properly but it has certainly given me a great aerobic base and made me loads fitter. I'm also sort of background training for 5k and looking forward to parkruns to re-start so I can test myself out there.
As a newbie, older runner I've been wanting to try the 80/20 method. I will give your example a go as an experiment. The chart you put up is for running 6 days a week. I need to incorporate cross/strength training into this so I may scale down the chart to allow for 4 or 5 days of running, 1 day rest and 1 or 2 days for cross training. Good video, thanks!
Since I started 80/20 running in May - I’ve had a 3 minute 5km PB, 5 minute 10km PB and 11minute HM PB. Stated injury free and doing consistent 100km weeks throughout 2020.
@@tembaniphiri5485 Hi Tembani. Are you on Strava? I tend to do x1 Long Slow run per week - usually 25km. Mixed with a couple of 16.1kms (easy pace) with 2 interval sessions also. And maybe a couple of easy 10kms. I normally run 7 days a week, having a rest day every 200km I’ve done.
Just started training for my first marathon so I will give this a try within my own plans. I'm definitely guilty of running too hard too much (it's just so fun!!) so I will pencil it in in the hope I don't just go PR-hunting all the time, as nice as that is! 😁
80/20 seems like a really sound way to train. Training too intensely takes a toll on the body that requires a lot of time for recovery. This is especially true for older runners who take longer to recover from hard efforts. Running slow and easy may take longer for a given distance, but the recovery is much faster because the tissue damage is less severe. Furthermore, the runs are a lot more enjoyable when you can take in the scenery.
Interesting. My running app training plans work like that. More low intensity runs throughout the week than intervals. I always wondered why. Now I know it thanks to the running channel ☺️
I’m 14 years old, and I just finished my first half marathon this month. Your channel really helped me to believe in myself, when most of the adults in my life didn’t. You also helped me to plan a tactic for the run. Thank you for both things
Ida well done! You've touched on why we run at a very young age and that's brilliant. Please stay with it and you will find that you can apply the same intensity and logic to solving all sorts of problems in your life by using the determination and lessons you've learned running. Yay!
I did 90% of my running at 190-200 heart rate. I have paid the price for it for 20 years. Glad I have wisened up a bit at least. Still heart rate goes up to say 160 without much effort sadly. So I tire fast no matter the speed. But I am happy to teach others what not to do :-) Great channel!
I really want to give this a go, I’m so programmed to running hard that I find it hard to run at a slower pace, really need to get my head into thinking differently
This video and many of the comments are very timely, I was thinking about stopping running because I was feeling so tired. This may be just the ticket to better training. Thanks Anna and Rick.
Love this channel. I started running for the first time about two months ago. I’ve lost up to 2 stone already and I’m getting better all the time. I’m now doing 5K’s and I’ve already planned to do a 5K poppy run fundraiser for the Royal British Legion on 8th November. Never been interested in running at all until now. I’m learning so much from this channel. Can’t say I’ll heavy do the intensity you guys do but it’s all very interesting. Thank you.
I've worked up to a 10k last year with 80/20 method, it worked well for me. I used to hate running because I was one of those runners who had to run every run at fast pace and be gasping for breath by the end of it. Even my so-called slow runs were way too fast to support recovery. 80/20 taught me to slow right down, and now I look forward to each run. My slow runs are now truly slow and I feel good getting out in the morning and actually have more energy for the rest of the day, and I look forward to my fast interval and tempo runs as a fun change of pace and a challenge. I am currently training for a half marathon using an 80/20 programme and it's going well so far!
This is so useful, thank you. Previously, I only ever ran hard! I would always last a few weeks and would give up, because I was exhausted and was getting worse with every run and would generally think I was useless 🤣 This time around, I feel like I can actually keep running because it isn't beyond me. I've already done my most consecutive weeks without stopping, long may it continue 😊 Thank you for sharing all this wonderful knowledge with complete novices such as myself. It's so helpful x
I ran my fastest half marathon in 15 years at the weekend after about 3 months of low HR training. I found it really difficult to run slowly enough to begin with but a lot of patience seems to have paid off! Thanks for the video, nice to understand some of the science behind 80/20 style training.
I just started to think about Z2 training as I am sure I run too hard too often, so this video came out at just the right time. Trying to incorporate hills and speed work in as well during the winter months so I am ready to pick up the distance in June when the warm weather returns (uh oh, I have an HM in May).
Yep - I've tried to follow this roughly. (Am I allowed to mention Phil Maffetone and the MAF method here??). It got me to the start of Ironman Wales last year. The easy runs really do feel slow and boring when you stick to the appropriate heart rate, but after a few weeks you realise you are jogging up a hill instead of walking for that same heart rate (or level of conversation if that is your metric). I've had a lot fewer injuries since cutting down the hard runs, though I'm sure other factors have helped there too like running technique and general conditioning. I just about finished the Ironman (nutrition on the bike was my problem so hit a wall in the marathon after 8k - I saw someone else opening a gel and I nearly threw up :-), but the long low intensity training definitely helped me finish. By contrast, continuing with the 80/20 regime and putting in yet more slow mileage along with hill sprints, Kenyan hills (brilliant! Awful!), intervals and the like I managed a PB in a half marathon this year, so that really felt like strength, not just survival. I think the hardest thing is to be patient with the 80%, and don't get tempted to run a little faster if you are with a buddy. Keep checking that conversation. But you will get faster for the same effort. Stick with it!! Good luck everyone and happy running.
I've been following the 80/20 approach for 3 years and it has worked very well. The easy runs seem to build a lot of aerobic stamina, while leaving you less fatigued and better prepared for the harder runs. The harder runs increase fatigue resistance, which also makes it easier to go faster on the easy runs with less effort. I agree with you 100% about doing your easy runs by perceived effort. The only time I pay attention to my watch while training is when I'm trying to hit a target on a faster (interval, tempo, lactate clearance, hill, etc.) run. For my last marathon, I used one of the 80/20 power (Stryd) based programs and really enjoyed it. It was tough at times, but very well balanced and didn't leave me with residual fatigue. My finishing time was 23 minutes faster than my previous (not training with 80/20) marathon. Since then, my stamina has improved and I've gotten faster. I'm currently using an 80/20 based program while training for an upcoming half marathon. So yes, I'm a big fan!
Used to run most if not all of my weekly runs at a high intensity as that is what I perceived I needed to be doing to show any improvement ... Since I have stopped that and interspersed my runs into various different types of training runs such as an easy long run hill rep sessions and tempo runs I've found that I have at different intensities my fitness has improved at a much better rate ... Love the vids keep them coming 😀
The treadmill has been gold for me running long, slow miles. Set a pace, whack on a film (working my way through the Marvel films!), and just keep going. It's making a huge difference in the way that all of my runs feel!
I agree Stu Ward and ligerpride. When I’m on the treadmill I can stay in Zone 2 much easier but when I’m out on the road I just want to go! Yes a good comedy or action movie does help tremendously!
I have my setup nicely set up to keep me happy. Big screen, good sound system, lights off - basically a movie theatre, but with a treadmill instead of a chair. It keeps me happy in the summer (100F+) and right now (30Fish freezing rain) I've run in the freezing rain before, and I prefer warm and dry.. Nature is great too though. Always fun to add a new animal/bird/etc to the list that I've seen out running. Beavers and otters have been my favourites so far!
Thanks y'all for another great video. I appreciate the chart at the end. After my 1/2 I'm going to take about a week off and eat everything. Then I think I will try the 80/20 and see where it goes. Running for fun the rest of 2020.
Great video, at my age it is more important to follow this rule to be honest. One note, I would add long runs to the high intensity category even though it is run on easy pace, as it will still be hard on the body.
Yes, got Matt Fitzgerald 80/20 book. Definitely helped mainly as less tired so can increase my frequency so therefore getting more running in so that’s really helped general base fitness. Still focus on one harder session a week and even that I’m trying to keep more controlled so not eyeballs popping out as seems a lot of pros suggest don’t need to be all out. Great video thanks 👍
NGL I needed to hear that elite runners easy runs are in the 7-8 min/mile pace. I just started running 3 months ago. Being competitive with myself I am never happy with my pace number. Thank you for the perspective!
In my experience Garmin coaches don’t really seem to get low intensity. Look at Tri-Peaks LTHR% method or MAF method and stick to 1-2 quality hard sessions a week. And ignore your Garmin and Strava device for effort/ fitness they don’t recognise low intensity training so you may end up showing as “losing” fitness!!
Been interested in this for a while.......I also used to go hard out and run most days, I now have one or two rest days, a long easy run, two or three easy runs and two of either a tempo, intervals or hills. Works well and less injuries, more motivation as I love the long run, and also another thing is focusing on time on legs rather than distance.
Great vid, I've seen other vids recently suggesting the same thing. Pavel Tsatsoulines interview with Joe Rogan, and a TEDx lecture. I play football on a sunday so have that down as my hard session. In the past I was training too hard with my runs in the week pushing myself too much. Since I've scaled them back to steady jogs etc, I feel fitter and fresher for sunday football.
I took up 80/20 running after being told about it by a friend who swore by it towards the end of 2018. At first I just didn't see how training slower would help race faster, its counter intuitive. My half PB when I started with the training was 1h 50m that I'd set 3 years earlier and I just couldn't get any faster. After sticking with the training for just 6 months my PB dropped to 1h 44m. Then after nearly a year from starting 80/20 I set my current PB at 1h 39m and I've completed my first marathon at 3h 44m. Take it from a total cynic, 80/20 works! Not only that, I have found that I enjoy my running far more, as I'm not beasting myself on each run and beating myself up for not going fast enough.
McMillian plans are pretty close to 80/20 until you get to peak weeks. I've used them a lot and have had tons of success from them. I know buying plans isn't for everyone, but if you're in a position that you're considering it, I've been really happy with Greg's products. I must confess that it's pretty much the only thing I've ever used besides Garmin Coach (and I used Coach Greg there too), but hey, I've never had a reason to look elsewhere. (Not sponsored, but give me the pen, I'll sign yesterday) I would recommend Garmin coach to people just starting or are already fit, but not to people who have ran before and just took a break. One of the first things it wants me to do is run 8 mins as hard as I can for a time trial so it can gauge my race pace. After a 4 month break, I don't feel like that's a good idea. Maybe we should start with a 20 min easy run? But if you're already fit and looking to start a new plan, its a pretty cool little app (if you have a supported watch).
Great video, very informative. I posted some days ago for some information about it, so it's nice to see your approach to it. Now I'd like to know how do you keep your running technique up to it when you run in Z2, which for me in a flat section is 6m35s/Km or slower. I feel that I'm throwing all running technique at this low pace. Also running in Z1? Really? Maybe descending I could do that, if not it's all walking 😂 . I've been doing the 80%-20% for a month and a half and only yesterday I noticed that I could consistently run at 6m35s/Km. Before I was stuck at 7m/Km, any faster and I'd be at Z3. Time will tell if yesterday the planets were aligned or the improvement is actually here.
So, 80/20 . At 59, I’ve increased my weekly volume considerably (about 70%) conversely, I’m not as fatigued as I was previously, I’ve also began to enjoy my running again. I don’t dread the long run, in fact I now run considerably longer runs on consecutive days. So far, injury free - high training load, but less body stress. Not race tested yet, but my tempo runs are quicker too. Disadvantages Keeping your heart rate down in the first few weeks - be prepared to walk, even with people watching! Because you’re running really, really slowly - you get cold! Slow run + high volume means time...lots of time, out of your day. In short, I wish I’d known years ago🙂
Really enjoyed this video and definitely going to give this a try. I always seem to run my easy runs at steady and this will be useful to help keep better discipline 👍🏃♂️😉
I've tried 80/20 running. I am a very new trail runner, but I've been backpacking and hiking for years and I'm in decent shape. That being said, I can't stay below Z3 when walking uphill or for more than 45 seconds or so running downhill. I went on a trail run the other day and it wasn't "easy" but I wasn't pushing it in any way (it was about 11min/mi pace). My max HR got up to 192 (I use a chest strap) and my avg HR was 167. This is pretty consistent with my other runs as well. Before tracking my HR, I was already hiking 3-4 days a week. And earlier this year I completed a thru hike (240 miles in 16 days). I know it's common for people to start off not being able to even run while keeping it at low intensity, but I didn't really think I would struggle, since I do have that hiking background. I calculated my zones using the talk test in the 80/20 book. Do some people just have really high HRs? At the moment I'm just running for fun and trying to get more mileage under my belt. So I've given up on 80/20 for now, but I'm interestd in trying again soon. But I'm not gonna lie, it worries me when my HR shoots up to the 190s when I'm not even pushing my hardest. And my avg HR tends to me the max HR in the people I run with haha
Been doing 80/20 for a while and getting good results. Definitely a fan. By the way, not sure who that was in the fartlek example but they were flying! 😂😂
I'm starting to do this method. Running all the time at full capacity wasn't getting me anywhere. I decided this week to give a go 80%-20% running method. Finger crossed.
Guess I do it similarly. I *try* to do 80% of my mileage in Z2 / low-Z3 and the remaining 20% is basically playground. In general just trying to accumulate miles, day after day (last week 100km, weekly average 76k according to Strava) and it was noticeable in every race this year (5k, 10k, HM) with a new PB every time. From here on I'm also cutting out the rest days (12th run today), to test my limits :)
If you can manage to get over the “average pace training ego” and get into quality zone 2 LTHR% or MAF method for the majority of your runs (think in training hours, not distance) then it will certainly help. I’m 40 and I started this in March 2020 Reducing my 1/2 time pb by 20 mins! That’s a huge difference for me. And my 10k by 7 mins. 5k was 4 mins. And these were all done solo in non race training sessions. Keep your hard runs hard, easy runs easy (well - even easier than easy!!) and keep out of the dreaded zone 3. It’s tough to keep your ego in check when running so slow - everyone will pass you!! Once you let go of the average pace in training ego, you’re golden!! And running in zone 2/ MAF method is bizarre, you just don’t feel like you have put an effort in at all. Completing easy zone 2 running 10 miles, still feeling completely fresh feels like cheating, and it was difficult to get my head around for 3-4 months!!
@@giovanbattistafichera8439 ha ha!! I honestly hadn’t heard of that show!! But now I know where my mate gets it from 🤣 he’s the guy that got me into it!! I guess that another channel to subscribe to now!
@@whiteshiftracing yeah, the guy is totally MAF crazy and he's invited dr. Maffetone but also Matt Fitzgerald to his podcast. Definitely worth checking him out if you're into it! ;)
I discovered 80/20 a few years ago and it transformed my fitness. At first I could hardly run at all in Z2 but it soon came and I got down to ~9 minute miles (aerobic) before the London Landmarks Half Marathon last year.
I will give this a go starting next year. I ran very hard all year up to October then did long easy runs only for a month. Now I need to combine it all. Winter ruins running here but I need a few months to heal up anyway. Sore soleus, lower ab pull, and sore feet arches..poor me.
@@runningchannel It would be great to hear about some inspirational older runners who continue to improve their performance. Also what is the most effective training/fitness regime for older runners wanting to improve their pace & distance💪😃
I think last year I came to a kind of 'performace plateau' due to the common mistake mentioned in the video (too hard every time). I use a chest belt since May this year and actually started easy running at all. I mixed in some HIIT sessions and threshold runs and hit about 80/20. For me it seems to work, completed my first HM in June (1:59) and improved over the last few months 1:54 > 1:52 > 1:46 > 1:41.
I've been experimenting with the 80/20 method for a few weeks now. It was not easy at first, being used to high intensity running all the time. My legs were running much faster than my mind wanted to. After some time though, I got the hang of it and realized that I'm now able to cover more distance at less speed with energy to spare. I'm now able to spend more time at the pavement than when I go high intensity all the time
Six day's training a week! Not at my age! You need some advice for the over 60s and 70s striving for distance events (including marathons) ever so often. Keep up the god work!
forget about training so often. Focus on doing three sessions a week of low intensity and throw in some strides at the end. No need for bustin' intervals.
Thanks David - we're actually working on a video at the moment about how age can affect your running. Is there anything in particular you would like to know about?
@@giovanbattistafichera8439 Thank you "Giovanbattista". Probably good thinking, but I have to put in the distance to compensate for all the ale I drink. Otherwise I'd have to push a wheelbarrow to support my beerbelly on parkruns.
@@runningchannel May I chime in here, as I second David's request. It's not "how age affects your running" - us oldsters are well aware of that, believe me. What is important is to understand what the science says about the proper volume and rest intervals needed to sustain - or even maximize - your running potential in your 50's, 60's, 70's. Three aspects: cardiac recovery, muscular recovery, and joint/ligament recovery, and they operate on different timelines, from what I gather, but I'd like to know more about that. Secondly, most training plans do not work for me at my age, simply because the run frequency and volume don't allow for enough recovery, and worst case lead to injury, which leaves me to tinker and try to figure things out on my own. And then when the training plan is over, I'm never quite sure what to do next. This could be a video unto itself... I just finished a marathon plan, now what? I don't mean "recovery" (I get that, it's all over RUclips), but after recovery do I start all over again on week one of some other plan? Any light you could shed on how best to structure a year-round training plan for older athletes would be super helpful. As an aside, I wanted to mention that it is the low-intensity, continuous running that seems to have the most damaging effect on my joints and muscles, and takes the most recovery time. I feel great after a relatively short session (30-45 min) of fast interval running, presumably because the faster pace causes less impact, which makes me wonder if optimal workout intensity ratios (like the 80/20 rule) might actually change as you age.
I was just looking back at a training journal where I worked out that in a 20-25 mile week, I get 4 miles of faster work, so if I divide that over two workouts that could be any two of: A) 2 fast miles on the track (like 4 x 800) B) 2 miles of tempo or C) a 1-2-3-4-4-3-2-1 minute pyramid.
Been trying if for a while with a heart rate monitor and do think I’m guilty of getting too hung up on the numbers. The main challenges are for me zone 2 running isn’t as fun as running in the dreaded zone 3 and it’s also problematic if it’s not flat where you live....
I'm very much agree with David Juson below, you need to have something for us masters (50+ years old). You also miss the link to the 2010 research paper you mention in the video.
@@runningchannel I found this link where the article is free: www.researchgate.net/publication/46403553_What_is_Best_Practice_for_Training_Intensity_and_Duration_Distribution_in_Endurance_Athletes/link/0fcfd50ab8a2290995000000/download
Coincidentally I tried yesterday according to the formula of 180 minus my age. That's resulted in an avg heartbeat of 132 over 11 kilometres and a very slow running pace. It will take a few months I think to really see the benefit of this training method and become quicker at a low heart rate and quicker at race pace.
Great video, thanks guys! Just starting trying to follow an 80/20 pattern - any tips for getting your pace down? I’m still running too quickly and finding it difficult to keep the slower, easier pace going. As a beginner, the easy pace can sometimes feel like you’re going backwards!
Thanks for watching and I totally understand how tricky it can be to slow down your pace - especially if you're a beginner. You may find that a running watch with the pace programmed in, or even just a running app used with headphones can help you reign that pace in - both would alert you if you're running outside of your target pace. Hope this helps - let us know how you get on :-)
Sorry to hear that. Tore my left calf 3 years ago and I know how bad it hurts. I think I made a mistake by healing on my own. Try PT, I go whenever I'm injured now and it really helps.
You didn't mention explicitly that it's about percentage of total running DURATION. At 1:05 it's even said that it's about doing 80% of your RUNS at an easy pace. That's wrong (and would require a minimum of 5 runs per week, I guess). Other than that, good explanation!
Hi guys. Great video. I’ve just found your channel and enjoying it. Like the sound of 80/20 but what if you’re trying to slowly increase distance? Can you incorporate this method and still increase distances each week? Cheers
Thanks for watching Mike! Yes, absolutely - in fact Matt Fitzgerald's book has sample training plans from 5k through to marathon (he even adapts the training for different levels of runner). Hope this helps :-)
Could a factor in this, also be that if you run at lower intensity, it makes it easier to focus on technique and correct breathing - which in turn translates into more effective running when you actually gun it?
Friday: 6x 5 min at high intensity with 2.5 min at threshold as "rest" between the high intensity intervals? Good Lord. I'll need a wheelchair for the other 6 days...
Er yeah that already sounds quite advanced to me. make sure that the high intensity is the right level though. So for 5 minute efforts thats going to be threshold rather than vo2max.
Example: HIT workout 5x5min load/2.5min recovery Question: do the 2.5min recovery count for the 80% LIT share or still for the 20% HIT share? Or Ronnestad Protocol: 3x13x30 on/15 off. Own answer approach: Power wise in Watts it's definitely LIT. Pace wise too. But HR/metabolic wise i doubt that 2.5min recovery are enough for bringing your body back to use mostly lipid metabolism even though the heart rate might fall down to a LIT HR Level.
I went for an 11km run last Sunday at a conversational pace while wearing my heart rate chest monitor and it showed my heart rate in zone 4&5 while I was having a full conversation. How can this be? Am i a natural chatty Kathy or am I about to have a heart attack 😅
For beginners would a brisk walk be considered in zone 1 or 2? I run to the train station (5km) three or four mornings a week and it feels like zone 3 at around 5:45 min/km. Would walking it be better and then just run it once a week?
Just started 80/20 running this week. Ran a marathon in 3:17 but looking to get smarter (and hopefully faster) with my running as I get older - before, I was definitely one for "oh, well if I just do a variety of sessions and go as hard as I can for each one, then it will work, right?". Will see how it goes! If it's what elites do, then it probably works! Trying 2 days of brutal hill intervals, 1 strength day (no running), then the other 4 days long, slow runs each week. Helps that I live next to the Peak District so there are lots of nice places to run and take in the scenery.
I am 13 years old and started training about 6 months ago. Should i also use the 80-20 training? I’ve improved my 10 k time with about 10-11 minutes and i think it is working (i am training like 50-50 training with lots of higher speeds)
I loved this video! Unless a video already exists a similar video ‘what is strength training’, for runners and what are the basics would be fab 👌🏼 weighted squats with a back pack on! Single leg dead lifts with water bottles .... Any how keep up the great work!
Aren't most training plans that are developed by professional coaches using the 80/20 system? After all, the science has been in support of that for quite a long time already. And if there weren't many studies done until recently, I'm sure its a system that has been well and truly established in elite endurance sport for decades.
Anna, Rick, so do you practice 80-20 ? For me it depends on where the cutoff is. I try to do my long run and bits of other runs at Z2, but it’s often at the edge. At the moment I am 50% Z1 and Z2, 20 % Z3.
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Have you ever tried 80/20 running? How did it go? Or are you going to try it now that you know a bit more about what it is? Let us know in the comments below.
Thanks for this video now I understand why my coach is giving me to do many easy runs. But I think this matters if you're on season or off season because when the races are close then u run more hard runs then 20%
@@pxcs7559 yeah definatly, you cut volume but keep intensity to taper so you end up whit more intensity if you look at it in percentage.
I started running 'properly' this year and started doing 80/20 early on. (I also discovered Maffetone running - a close relation to 80/20). My low intensity stuff is done in HR zone 2 and most of my running is done there. I play football so get a lot of high intensity once or twice a week that way. Apart from that I may do a hill rep session or a fast KM or so at the end of an easy run. Has it made me faster? I've had no actual races or time trials to judge by properly but it has certainly given me a great aerobic base and made me loads fitter. I'm also sort of background training for 5k and looking forward to parkruns to re-start so I can test myself out there.
@@pxcs7559 80/20 is a guide, not a rule. It may range 90/10 early in the season and 75/25 later in the season.
@@brutebernard1770 yea that's what I'm doing right now
Hey I finished my first marathon this week, thanks in large part to this channel!! Took me 6 long hours, but I made it!
Congrats on doing your first marathon!
Well done! A marathon is a huge achievement! 🙌
That's amazing Aditya! Well done!
@Have-a- Cigar ohhh shit burned LMFAOOO
Well done buddy! All the best for the PRs to follow...
You guys make running so much less intimidating, thank you!
One of your most informative vids yet, good info and more science!
This is informative. "In order to run faster, you have to run slower." I was confused by that sentence. Now I get it. Thank you!
As a newbie, older runner I've been wanting to try the 80/20 method. I will give your example a go as an experiment. The chart you put up is for running 6 days a week. I need to incorporate cross/strength training into this so I may scale down the chart to allow for 4 or 5 days of running, 1 day rest and 1 or 2 days for cross training. Good video, thanks!
Since I started 80/20 running in May - I’ve had a 3 minute 5km PB, 5 minute 10km PB and 11minute HM PB. Stated injury free and doing consistent 100km weeks throughout 2020.
Awesome gains!! 100k a week is impressive.
That's great to hear. Please do share how you manage to do 100km/week & type of runs you do. Thanks
@@tembaniphiri5485 Hi Tembani. Are you on Strava? I tend to do x1 Long Slow run per week - usually 25km. Mixed with a couple of 16.1kms (easy pace) with 2 interval sessions also. And maybe a couple of easy 10kms. I normally run 7 days a week, having a rest day every 200km I’ve done.
@@davegibb9873 Sure, let me follow you! Thanks for the inspiration.
Just started training for my first marathon so I will give this a try within my own plans. I'm definitely guilty of running too hard too much (it's just so fun!!) so I will pencil it in in the hope I don't just go PR-hunting all the time, as nice as that is! 😁
80/20 seems like a really sound way to train. Training too intensely takes a toll on the body that requires a lot of time for recovery. This is especially true for older runners who take longer to recover from hard efforts. Running slow and easy may take longer for a given distance, but the recovery is much faster because the tissue damage is less severe. Furthermore, the runs are a lot more enjoyable when you can take in the scenery.
I’ve seen my biggest success from 80/20 training. Best way to increase your mileage and mostly importantly consistency👍
Interesting. My running app training plans work like that. More low intensity runs throughout the week than intervals. I always wondered why. Now I know it thanks to the running channel ☺️
I’m 14 years old, and I just finished my first half marathon this month. Your channel really helped me to believe in myself, when most of the adults in my life didn’t. You also helped me to plan a tactic for the run. Thank you for both things
Well done Ida! Keep running :-)
Ida well done! You've touched on why we run at a very young age and that's brilliant. Please stay with it and you will find that you can apply the same intensity and logic to solving all sorts of problems in your life by using the determination and lessons you've learned running. Yay!
I did 90% of my running at 190-200 heart rate. I have paid the price for it for 20 years. Glad I have wisened up a bit at least. Still heart rate goes up to say 160 without much effort sadly. So I tire fast no matter the speed. But I am happy to teach others what not to do :-) Great channel!
I really want to give this a go, I’m so programmed to running hard that I find it hard to run at a slower pace, really need to get my head into thinking differently
Run with a buddy so you can chat 😏
This video and many of the comments are very timely, I was thinking about stopping running because I was feeling so tired. This may be just the ticket to better training. Thanks Anna and Rick.
Love this channel. I started running for the first time about two months ago. I’ve lost up to 2 stone already and I’m getting better all the time. I’m now doing 5K’s and I’ve already planned to do a 5K poppy run fundraiser for the Royal British Legion on 8th November. Never been interested in running at all until now. I’m learning so much from this channel. Can’t say I’ll heavy do the intensity you guys do but it’s all very interesting. Thank you.
Great info Anna & Rick! Thank you!
I've worked up to a 10k last year with 80/20 method, it worked well for me. I used to hate running because I was one of those runners who had to run every run at fast pace and be gasping for breath by the end of it. Even my so-called slow runs were way too fast to support recovery. 80/20 taught me to slow right down, and now I look forward to each run. My slow runs are now truly slow and I feel good getting out in the morning and actually have more energy for the rest of the day, and I look forward to my fast interval and tempo runs as a fun change of pace and a challenge. I am currently training for a half marathon using an 80/20 programme and it's going well so far!
This is so useful, thank you. Previously, I only ever ran hard! I would always last a few weeks and would give up, because I was exhausted and was getting worse with every run and would generally think I was useless 🤣
This time around, I feel like I can actually keep running because it isn't beyond me. I've already done my most consecutive weeks without stopping, long may it continue 😊
Thank you for sharing all this wonderful knowledge with complete novices such as myself. It's so helpful x
I ran my fastest half marathon in 15 years at the weekend after about 3 months of low HR training.
I found it really difficult to run slowly enough to begin with but a lot of patience seems to have paid off!
Thanks for the video, nice to understand some of the science behind 80/20 style training.
Fantastic Iain - well done!
I just started to think about Z2 training as I am sure I run too hard too often, so this video came out at just the right time. Trying to incorporate hills and speed work in as well during the winter months so I am ready to pick up the distance in June when the warm weather returns (uh oh, I have an HM in May).
Yep - I've tried to follow this roughly. (Am I allowed to mention Phil Maffetone and the MAF method here??). It got me to the start of Ironman Wales last year. The easy runs really do feel slow and boring when you stick to the appropriate heart rate, but after a few weeks you realise you are jogging up a hill instead of walking for that same heart rate (or level of conversation if that is your metric). I've had a lot fewer injuries since cutting down the hard runs, though I'm sure other factors have helped there too like running technique and general conditioning.
I just about finished the Ironman (nutrition on the bike was my problem so hit a wall in the marathon after 8k - I saw someone else opening a gel and I nearly threw up :-), but the long low intensity training definitely helped me finish. By contrast, continuing with the 80/20 regime and putting in yet more slow mileage along with hill sprints, Kenyan hills (brilliant! Awful!), intervals and the like I managed a PB in a half marathon this year, so that really felt like strength, not just survival.
I think the hardest thing is to be patient with the 80%, and don't get tempted to run a little faster if you are with a buddy. Keep checking that conversation. But you will get faster for the same effort. Stick with it!! Good luck everyone and happy running.
The Running Channel
Love your videos, all of them cas there way cool.
I've been following the 80/20 approach for 3 years and it has worked very well. The easy runs seem to build a lot of aerobic stamina, while leaving you less fatigued and better prepared for the harder runs. The harder runs increase fatigue resistance, which also makes it easier to go faster on the easy runs with less effort. I agree with you 100% about doing your easy runs by perceived effort. The only time I pay attention to my watch while training is when I'm trying to hit a target on a faster (interval, tempo, lactate clearance, hill, etc.) run.
For my last marathon, I used one of the 80/20 power (Stryd) based programs and really enjoyed it. It was tough at times, but very well balanced and didn't leave me with residual fatigue. My finishing time was 23 minutes faster than my previous (not training with 80/20) marathon. Since then, my stamina has improved and I've gotten faster. I'm currently using an 80/20 based program while training for an upcoming half marathon. So yes, I'm a big fan!
Wow that's fantastic progress Al, thanks so much for sharing! Good luck with your half marathon 🙂
This is exactly how I’ve been running since the NYCC Marathon cancellation was announced 😭.
Used to run most if not all of my weekly runs at a high intensity as that is what I perceived I needed to be doing to show any improvement ... Since I have stopped that and interspersed my runs into various different types of training runs such as an easy long run hill rep sessions and tempo runs I've found that I have at different intensities my fitness has improved at a much better rate ... Love the vids keep them coming 😀
The treadmill has been gold for me running long, slow miles. Set a pace, whack on a film (working my way through the Marvel films!), and just keep going. It's making a huge difference in the way that all of my runs feel!
Brilliant Stu! Great to hear you've found a winning formula :-)
Treadmill for heart rate specific training is really beneficial. I find it difficult to run at a slow speed outdoors.
I agree Stu Ward and ligerpride. When I’m on the treadmill I can stay in Zone 2 much easier but when I’m out on the road I just want to go! Yes a good comedy or action movie does help tremendously!
really? It would bore me to death. There's nothing like a walk in nature. Besides, I think I already get enough screen time!
I have my setup nicely set up to keep me happy. Big screen, good sound system, lights off - basically a movie theatre, but with a treadmill instead of a chair. It keeps me happy in the summer (100F+) and right now (30Fish freezing rain)
I've run in the freezing rain before, and I prefer warm and dry..
Nature is great too though. Always fun to add a new animal/bird/etc to the list that I've seen out running. Beavers and otters have been my favourites so far!
Have heard and read about this and will look to do this for my training in 2021.
Thanks for another great video.
Glad it was helpful!
Thanks y'all for another great video. I appreciate the chart at the end. After my 1/2 I'm going to take about a week off and eat everything. Then I think I will try the 80/20 and see where it goes. Running for fun the rest of 2020.
Thanks Anna and Rick.
Very helpful information here.
Will be doing this in my next runs.
I really enjoy this channel. Regards from Brazil.
Going to give this a go tonight. Many thanks guys.
So engaging and brilliantly explained.
Great video, at my age it is more important to follow this rule to be honest. One note, I would add long runs to the high intensity category even though it is run on easy pace, as it will still be hard on the body.
Yes, got Matt Fitzgerald 80/20 book. Definitely helped mainly as less tired so can increase my frequency so therefore getting more running in so that’s really helped general base fitness. Still focus on one harder session a week and even that I’m trying to keep more controlled so not eyeballs popping out as seems a lot of pros suggest don’t need to be all out. Great video thanks 👍
NGL I needed to hear that elite runners easy runs are in the 7-8 min/mile pace. I just started running 3 months ago. Being competitive with myself I am never happy with my pace number. Thank you for the perspective!
Great video! I am training with the Garmin Coaches. They seem to have more of an 50/50 approach :D
In my experience Garmin coaches don’t really seem to get low intensity.
Look at Tri-Peaks LTHR% method or MAF method and stick to 1-2 quality hard sessions a week.
And ignore your Garmin and Strava device for effort/ fitness they don’t recognise low intensity training so you may end up showing as “losing” fitness!!
Honestly that's been my experience. I'm afraid I'm not the athlete Garmin is trying to coach. Makes me feel like I can't keep up. Would love to though
I m in love with this channel
Great Content
Hi! Thanks for the tips!
Been interested in this for a while.......I also used to go hard out and run most days, I now have one or two rest days, a long easy run, two or three easy runs and two of either a tempo, intervals or hills. Works well and less injuries, more motivation as I love the long run, and also another thing is focusing on time on legs rather than distance.
Awesome as always! Thanks!
Thank you the running Channel! I will defenetly try this one! I want to run a HM in under 2 hours and i want to try this 80/20 :) Wish me luck ;)
You can do it!
Great vid, I've seen other vids recently suggesting the same thing. Pavel Tsatsoulines interview with Joe Rogan, and a TEDx lecture. I play football on a sunday so have that down as my hard session. In the past I was training too hard with my runs in the week pushing myself too much. Since I've scaled them back to steady jogs etc, I feel fitter and fresher for sunday football.
Really appreciate the valuable infos ❤
Darn it. I was tempted by the cheesecake pic but had to stay for the running talk. Now I need to run to the shops (at an easy pace that is)
I took up 80/20 running after being told about it by a friend who swore by it towards the end of 2018. At first I just didn't see how training slower would help race faster, its counter intuitive.
My half PB when I started with the training was 1h 50m that I'd set 3 years earlier and I just couldn't get any faster. After sticking with the training for just 6 months my PB dropped to 1h 44m. Then after nearly a year from starting 80/20 I set my current PB at 1h 39m and I've completed my first marathon at 3h 44m.
Take it from a total cynic, 80/20 works! Not only that, I have found that I enjoy my running far more, as I'm not beasting myself on each run and beating myself up for not going fast enough.
Thanks for that. I'm going to try it.
McMillian plans are pretty close to 80/20 until you get to peak weeks. I've used them a lot and have had tons of success from them. I know buying plans isn't for everyone, but if you're in a position that you're considering it, I've been really happy with Greg's products. I must confess that it's pretty much the only thing I've ever used besides Garmin Coach (and I used Coach Greg there too), but hey, I've never had a reason to look elsewhere. (Not sponsored, but give me the pen, I'll sign yesterday)
I would recommend Garmin coach to people just starting or are already fit, but not to people who have ran before and just took a break. One of the first things it wants me to do is run 8 mins as hard as I can for a time trial so it can gauge my race pace. After a 4 month break, I don't feel like that's a good idea. Maybe we should start with a 20 min easy run? But if you're already fit and looking to start a new plan, its a pretty cool little app (if you have a supported watch).
Great video, very informative. I posted some days ago for some information about it, so it's nice to see your approach to it. Now I'd like to know how do you keep your running technique up to it when you run in Z2, which for me in a flat section is 6m35s/Km or slower. I feel that I'm throwing all running technique at this low pace. Also running in Z1? Really? Maybe descending I could do that, if not it's all walking 😂 .
I've been doing the 80%-20% for a month and a half and only yesterday I noticed that I could consistently run at 6m35s/Km. Before I was stuck at 7m/Km, any faster and I'd be at Z3. Time will tell if yesterday the planets were aligned or the improvement is actually here.
So, 80/20 .
At 59, I’ve increased my weekly volume considerably (about 70%) conversely, I’m not as fatigued as I was previously, I’ve also began to enjoy my running again. I don’t dread the long run, in fact I now run considerably longer runs on consecutive days. So far, injury free - high training load, but less body stress.
Not race tested yet, but my tempo runs are quicker too.
Disadvantages
Keeping your heart rate down in the first few weeks - be prepared to walk, even with people watching!
Because you’re running really, really slowly - you get cold!
Slow run + high volume means time...lots of time, out of your day.
In short, I wish I’d known years ago🙂
Thanks for that George. I'm 55 and only been running since I turned 50 so I'm obviously learning so much all the time. I'm going to try 80/20.
Great video. Good reason to slow down on more runs.
Really enjoyed this video and definitely going to give this a try. I always seem to run my easy runs at steady and this will be useful to help keep better discipline 👍🏃♂️😉
Glad it was helpful David! Let us know how you get on with it :-)
I've tried 80/20 running. I am a very new trail runner, but I've been backpacking and hiking for years and I'm in decent shape. That being said, I can't stay below Z3 when walking uphill or for more than 45 seconds or so running downhill. I went on a trail run the other day and it wasn't "easy" but I wasn't pushing it in any way (it was about 11min/mi pace). My max HR got up to 192 (I use a chest strap) and my avg HR was 167. This is pretty consistent with my other runs as well. Before tracking my HR, I was already hiking 3-4 days a week. And earlier this year I completed a thru hike (240 miles in 16 days). I know it's common for people to start off not being able to even run while keeping it at low intensity, but I didn't really think I would struggle, since I do have that hiking background. I calculated my zones using the talk test in the 80/20 book. Do some people just have really high HRs? At the moment I'm just running for fun and trying to get more mileage under my belt. So I've given up on 80/20 for now, but I'm interestd in trying again soon. But I'm not gonna lie, it worries me when my HR shoots up to the 190s when I'm not even pushing my hardest. And my avg HR tends to me the max HR in the people I run with haha
Good advice. I have to say I have to try really hard to do the slow stuff even though i know it works!
Sounds like an idea to use - thanks
Want to give this go, looking at my watch stats i have been doing high intensity way too much without even realising.
Great! Let us know how you get on.
Been doing 80/20 for a while and getting good results. Definitely a fan. By the way, not sure who that was in the fartlek example but they were flying! 😂😂
Great video. Very informative. Thanks
I'm starting to do this method. Running all the time at full capacity wasn't getting me anywhere. I decided this week to give a go 80%-20% running method. Finger crossed.
Thank you for the information. Will apply it.
Glad it was helpful! Let us know how you get on :-)
I will try this training. Thanks
Guess I do it similarly. I *try* to do 80% of my mileage in Z2 / low-Z3 and the remaining 20% is basically playground. In general just trying to accumulate miles, day after day (last week 100km, weekly average 76k according to Strava) and it was noticeable in every race this year (5k, 10k, HM) with a new PB every time. From here on I'm also cutting out the rest days (12th run today), to test my limits :)
Informative video. But now I just want a slice. That thumbnail aaaaaaaaahhh.
If you can manage to get over the “average pace training ego” and get into quality zone 2 LTHR% or MAF method for the majority of your runs (think in training hours, not distance) then it will certainly help.
I’m 40 and I started this in March 2020 Reducing my 1/2 time pb by 20 mins! That’s a huge difference for me. And my 10k by 7 mins. 5k was 4 mins. And these were all done solo in non race training sessions.
Keep your hard runs hard, easy runs easy (well - even easier than easy!!) and keep out of the dreaded zone 3.
It’s tough to keep your ego in check when running so slow - everyone will pass you!! Once you let go of the average pace in training ego, you’re golden!!
And running in zone 2/ MAF method is bizarre, you just don’t feel like you have put an effort in at all. Completing easy zone 2 running 10 miles, still feeling completely fresh feels like cheating, and it was difficult to get my head around for 3-4 months!!
we get it, you're a fan of the extramilest show :D
@@giovanbattistafichera8439 ha ha!! I honestly hadn’t heard of that show!! But now I know where my mate gets it from 🤣 he’s the guy that got me into it!!
I guess that another channel to subscribe to now!
@@whiteshiftracing yeah, the guy is totally MAF crazy and he's invited dr. Maffetone but also Matt Fitzgerald to his podcast. Definitely worth checking him out if you're into it! ;)
@@giovanbattistafichera8439 not a big fan of MAF tbh. Too slow 🤣
@@whiteshiftracingit's not MAF that's slow. You are :D :P
I discovered 80/20 a few years ago and it transformed my fitness. At first I could hardly run at all in Z2 but it soon came and I got down to ~9 minute miles (aerobic) before the London Landmarks Half Marathon last year.
That's brilliant Seth, well done!
I will give this a go starting next year. I ran very hard all year up to October then did long easy runs only for a month. Now I need to combine it all. Winter ruins running here but I need a few months to heal up anyway. Sore soleus, lower ab pull, and sore feet arches..poor me.
oooh - take it easy Dave!
It does work I have been doing just easy pace run and then when and did a 5k and smashed my PB down to 23.35.
Great video! Thank you!
I would love to see a video on maximising potential as an older runner💪 This old girl (60) has no plans to get slower anytime soon! I
Thanks Jennie! This is something we're working on right now! Is there anything in particular you'd like us to focus on?
@@runningchannel It would be great to hear about some inspirational older runners who continue to improve their performance. Also what is the most effective training/fitness regime for older runners wanting to improve their pace & distance💪😃
I think last year I came to a kind of 'performace plateau' due to the common mistake mentioned in the video (too hard every time). I use a chest belt since May this year and actually started easy running at all. I mixed in some HIIT sessions and threshold runs and hit about 80/20. For me it seems to work, completed my first HM in June (1:59) and improved over the last few months 1:54 > 1:52 > 1:46 > 1:41.
I've been experimenting with the 80/20 method for a few weeks now. It was not easy at first, being used to high intensity running all the time. My legs were running much faster than my mind wanted to. After some time though, I got the hang of it and realized that I'm now able to cover more distance at less speed with energy to spare. I'm now able to spend more time at the pavement than when I go high intensity all the time
Great video!
Six day's training a week! Not at my age! You need some advice for the over 60s and 70s striving for distance events (including marathons) ever so often. Keep up the god work!
forget about training so often. Focus on doing three sessions a week of low intensity and throw in some strides at the end. No need for bustin' intervals.
Thanks David - we're actually working on a video at the moment about how age can affect your running. Is there anything in particular you would like to know about?
@@runningchannel Thank you, thank you. I expect you are going to make a tired old man quite happy.
@@giovanbattistafichera8439 Thank you "Giovanbattista". Probably good thinking, but I have to put in the distance to compensate for all the ale I drink. Otherwise I'd have to push a wheelbarrow to support my beerbelly on parkruns.
@@runningchannel May I chime in here, as I second David's request. It's not "how age affects your running" - us oldsters are well aware of that, believe me. What is important is to understand what the science says about the proper volume and rest intervals needed to sustain - or even maximize - your running potential in your 50's, 60's, 70's. Three aspects: cardiac recovery, muscular recovery, and joint/ligament recovery, and they operate on different timelines, from what I gather, but I'd like to know more about that. Secondly, most training plans do not work for me at my age, simply because the run frequency and volume don't allow for enough recovery, and worst case lead to injury, which leaves me to tinker and try to figure things out on my own. And then when the training plan is over, I'm never quite sure what to do next. This could be a video unto itself... I just finished a marathon plan, now what? I don't mean "recovery" (I get that, it's all over RUclips), but after recovery do I start all over again on week one of some other plan? Any light you could shed on how best to structure a year-round training plan for older athletes would be super helpful. As an aside, I wanted to mention that it is the low-intensity, continuous running that seems to have the most damaging effect on my joints and muscles, and takes the most recovery time. I feel great after a relatively short session (30-45 min) of fast interval running, presumably because the faster pace causes less impact, which makes me wonder if optimal workout intensity ratios (like the 80/20 rule) might actually change as you age.
I was just looking back at a training journal where I worked out that in a 20-25 mile week, I get 4 miles of faster work, so if I divide that over two workouts that could be any two of: A) 2 fast miles on the track (like 4 x 800) B) 2 miles of tempo or C) a 1-2-3-4-4-3-2-1 minute pyramid.
Make these videos into podcasts please. I would love to listen to Ana while running.
And do Q and A with channel followers 👍
Great video, just thinking it's quite like rpe in powerlifting
Almost!
I only run 3 times a week now i feel like it helps speed and recovery than running more
Been trying if for a while with a heart rate monitor and do think I’m guilty of getting too hung up on the numbers. The main challenges are for me zone 2 running isn’t as fun as running in the dreaded zone 3 and it’s also problematic if it’s not flat where you live....
I'm very much agree with David Juson below, you need to have something for us masters (50+ years old). You also miss the link to the 2010 research paper you mention in the video.
Thanks Henrik - we've added the link in for the research paper now :-)
@@runningchannel I found this link where the article is free: www.researchgate.net/publication/46403553_What_is_Best_Practice_for_Training_Intensity_and_Duration_Distribution_in_Endurance_Athletes/link/0fcfd50ab8a2290995000000/download
Coincidentally I tried yesterday according to the formula of 180 minus my age. That's resulted in an avg heartbeat of 132 over 11 kilometres and a very slow running pace. It will take a few months I think to really see the benefit of this training method and become quicker at a low heart rate and quicker at race pace.
Great video, thanks guys! Just starting trying to follow an 80/20 pattern - any tips for getting your pace down? I’m still running too quickly and finding it difficult to keep the slower, easier pace going. As a beginner, the easy pace can sometimes feel like you’re going backwards!
Thanks for watching and I totally understand how tricky it can be to slow down your pace - especially if you're a beginner. You may find that a running watch with the pace programmed in, or even just a running app used with headphones can help you reign that pace in - both would alert you if you're running outside of your target pace. Hope this helps - let us know how you get on :-)
The Running Channel Ah, great - it looks like my running watch does have a pacer so I’ll give it a go, thanks! 😊
Currently doing 0/0 as tore my calf muscle on my 5km run yesterday, very painful.
Tore a ligament 6 weeks ago today, haven’t run since 😫
painful isnt it and annoying when u wanna get out there
Ouch! Wishing you a speedy recovery!
Sorry to hear that. Tore my left calf 3 years ago and I know how bad it hurts. I think I made a mistake by healing on my own. Try PT, I go whenever I'm injured now and it really helps.
Nice...
You didn't mention explicitly that it's about percentage of total running DURATION. At 1:05 it's even said that it's about doing 80% of your RUNS at an easy pace. That's wrong (and would require a minimum of 5 runs per week, I guess). Other than that, good explanation!
It’s definitely way more better than that MAF running crap!
Hi guys. Great video. I’ve just found your channel and enjoying it. Like the sound of 80/20 but what if you’re trying to slowly increase distance? Can you incorporate this method and still increase distances each week? Cheers
Thanks for watching Mike! Yes, absolutely - in fact Matt Fitzgerald's book has sample training plans from 5k through to marathon (he even adapts the training for different levels of runner). Hope this helps :-)
Could a factor in this, also be that if you run at lower intensity, it makes it easier to focus on technique and correct breathing - which in turn translates into more effective running when you actually gun it?
Thanks for commenting, Heca - and definitely this could be a contributing factor!
When is the time for strength training then?
Friday: 6x 5 min at high intensity with 2.5 min at threshold as "rest" between the high intensity intervals? Good Lord. I'll need a wheelchair for the other 6 days...
Er yeah that already sounds quite advanced to me. make sure that the high intensity is the right level though. So for 5 minute efforts thats going to be threshold rather than vo2max.
Rick, what did you do to your hair bro?
Example: HIT workout 5x5min load/2.5min recovery
Question: do the 2.5min recovery count for the 80% LIT share or still for the 20% HIT share? Or Ronnestad Protocol: 3x13x30 on/15 off.
Own answer approach: Power wise in Watts it's definitely LIT. Pace wise too. But HR/metabolic wise i doubt that 2.5min recovery are enough for bringing your body back to use mostly lipid metabolism even though the heart rate might fall down to a LIT HR Level.
I went for an 11km run last Sunday at a conversational pace while wearing my heart rate chest monitor and it showed my heart rate in zone 4&5 while I was having a full conversation. How can this be? Am i a natural chatty Kathy or am I about to have a heart attack 😅
For beginners would a brisk walk be considered in zone 1 or 2? I run to the train station (5km) three or four mornings a week and it feels like zone 3 at around 5:45 min/km. Would walking it be better and then just run it once a week?
Just started 80/20 running this week. Ran a marathon in 3:17 but looking to get smarter (and hopefully faster) with my running as I get older - before, I was definitely one for "oh, well if I just do a variety of sessions and go as hard as I can for each one, then it will work, right?". Will see how it goes! If it's what elites do, then it probably works! Trying 2 days of brutal hill intervals, 1 strength day (no running), then the other 4 days long, slow runs each week. Helps that I live next to the Peak District so there are lots of nice places to run and take in the scenery.
I am 13 years old and started training about 6 months ago. Should i also use the 80-20 training? I’ve improved my 10 k time with about 10-11 minutes and i think it is working (i am training like 50-50 training with lots of higher speeds)
I loved this video! Unless a video already exists a similar video ‘what is strength training’, for runners and what are the basics would be fab 👌🏼 weighted squats with a back pack on! Single leg dead lifts with water bottles ....
Any how keep up the great work!
Oh that’s in anticipation of gyms being closed again! I don’t normally use my rucksack filled with weights in the gym 😂🙈
Can I apply this method of training if I am training only for 100m dash?
Can you do a 5K race while wearing flippers and turned into a boys vs girls team challenge
Aren't most training plans that are developed by professional coaches using the 80/20 system? After all, the science has been in support of that for quite a long time already. And if there weren't many studies done until recently, I'm sure its a system that has been well and truly established in elite endurance sport for decades.
What was the term Anna used for lactate level in the blood early on? 1 to 2 of them? Any way to estimate it other than taking blood samples?
Anna, Rick, so do you practice 80-20 ? For me it depends on where the cutoff is. I try to do my long run and bits of other runs at Z2, but it’s often at the edge. At the moment I am 50% Z1 and Z2, 20 % Z3.