If you're interested in the science behind training plans then you'll have read about the 80:20 training principle. This method advocates that 80% of your training should be easy and the remaining 20% should be hard. The exact split of easy to hard runs depends on several factors, including the number of runs you do each week, your personal fitness level and any training you do outside of running. So with that in mind, although the 80:20 training principle can have value, it is more of a guideline than a strict rule. So what does this really mean for your training plan? Let's dive in.
Number of Runs Per Week
If you’re running 5-7x a week, sticking closely to the 80:20 ratio makes sense. This means 4-5 of your runs should be at an easy, conversational pace, with 2-3 runs being more intense, harder sessions. The idea is to accumulate more mileage at a lower (easier) intensity, which helps build aerobic capacity, enhances recovery, and reduces the risk of injury.
However, if you're only running 2-3x a week then the 80:20 split becomes less practical and your time to improve would take a lot longer! It is essential to incorporate harder (faster) sessions to ensure you're getting enough intensity to improve your speed and endurance. If you are running less times per week then you also have more time to recover between sessions so running a 60:40 split would be more realistic. This could mean doing 1x easy run and 1-2x harder runs each week. The harder runs will focus on speed intervals or tempo efforts to make the most of your limited training days.
Other Factors to Consider
When reviewing your training plan and looking at your easy:hard split, it is important to consider:
Warm Up & Cool Downs: A hard run (intervals or tempo) will include a warm up and cool down, and sometimes a jog recovery between reps. Don't count this easier part of your run within the 20% of hard running.
Steady State/Marathon Pace: Running at marathon pace or at steady state (between easy and marathon pace) is not always deemed as 'hard running'. If you are running your steady/marathon pace too quickly for your fitness level then it will feel harder. However, if you are sticking to the right effort for your current fitness, then this should feel relatively comfortable and controllable and would not fall under the 20% of hard training.
Cross Training: If you are doing additional training outside of your running then this will affect your recovery. If your running volume is on the higher side, then be mindful of working too hard in other sports as this will affect your recovery. What one person can tolerate is different to another so your "80:20" split might be need to be altered to factor in your ability to recover and absorb training.
Adapting the 80:20 Rule to Your Schedule
Remember, the 80:20 rule is flexible and can be used to guide your training rather than dictate it. If you are running 5x or more each week then embracing close to the 80:20 principle will ensure you are having sufficient recovery between your harder runs so you can stay injury free and continue to improve. If you are running less frequently, then this split will look different to ensure you can get faster! Factor in other training outside of running and always ensure you have easy days, rest days and deload weeks. We have carefully planned your training with Runna to get the best balance for your ability, number of training days per week and your training mode. So lace up, make the hard days hard and take the easy days easy, and listen to your body along the way. Happy running!