If you have ever wondered how Elite runners consistently cut off at a high level without burning down, the answer is often in your Training intensity distribution– specific, that 80% rule.
The 80% rule when running refers to A Training model where about 80% of their weekly running volume are carried out at low intensitywhile the remaining 20% are carried out with moderate to high intensity. This strategy – also known as polarized training– Was widespread by endurance athletes to optimize aerobic capacity, relaxation and long -term progress.
This article examines what the 80% rule really means Science behind itAnd how you can apply it to your own training for better performance and fewer injuries.
What is the 80/20 rule when running?
The 80% rule – also called 80/20 run– occupied, the runners should:
- Spend 80% of their weekly mileage or time with low intensity
- Spend remaining 20% with moderate to high intensity
Intensity zones simplified:
| Zone | Level of intensity | Expense perception |
|---|---|---|
| Zone 1–2 | Low (aerobic) | Simple / conversing pace |
| Zone 3–4 | Moderate (time) | Controlled symptoms |
| Zone 5 | High (interval/sprint) | Heavily too hard efforts |
In practice, 80% of their runs should feel Comfortable and sustainablewhile 20% should exceed their limits with faster steps or intervals.
Why the 80/20 rule works
1. Builds aerobic base
The greatest endurance performance depends on a well -developed breakdown Aerobic system. Training at lower intensities enables your body:
- Use efficient oxygen
- Improve fat metabolism
- Build the capillary density and the mitochondria function
2. reduces the risk of injury
Exaggeration and high intensity sessions More mechanical tension On joints, tendons and connective tissue. Working with little intensity offers Training volume with less wear.
3 .. supports better recovery
Simply ongoing funding Active recoverydeletes metabolic waste and improves Heart rate variability (HRV)– A marker for balance and resilience of the nervous system.
4. Improves long -term adjustment
Studies show this polarized training leads to Better performance gains Compared to training, which focuses too much on working with medium intensity (threshold), this can lead to stagnation.
Scientific knowledge that support the 80/20 rule
- Seiler & Kjerland (2006): Elite endurance athlete about sports (running, cycling, rowing) spend 80% of your training with little intensity.
- Stöggl & Sperlich (2014): The polarized training exceeded the threshold and high -volume training to improve VO₂ max, time to exhaustion and racial times.
- Esteve Lankao et al. (2007): Leisure runners who followed an intensity model of 80/20 recorded greater improvements in 10 km times than those with higher intensity.
How to apply the 80% rule in your running plan
Step 1: Calculate your weekly volume
Decide whether you will measure the intensity by measuring Time or mileage. For example:
- 5 runs a week with a total of 200 minutes
- 80% = 160 minutes (simple)
- 20% = 40 minutes (hard)
Step 2: Structure your week
| day | intensity | Session type |
|---|---|---|
| Monday | Simply (zone 1–2) | Recreational run |
| Tuesday | Hard (zone 4–5) | Interval session (e.g. 6 × 400 m) |
| Wednesday | Simply | Constant aerobic run |
| Thursday | Simply | Short restoration jog or calm |
| Friday | Moderate | Tempo run (Zone 3–4) |
| Saturday | Simply | Long slow distance (LSD) run |
| Sunday | Relax | Total recovery or cross training |
Step 3: Monitor the effort with one or more of these tools
- Heart rate monitor: Zone 2 = 60–70% of the maximum HR
- Most conversation: You should be able to carry out a conversation during the simple runs
- RPE scale: Easy Runs = RPE 2–4; Hard runs = RPE 7–9
To avoid frequent errors
- The execution of your “simple” runs is going too hard
This defeats the purpose of relaxation and aerobic development. - Do too much work with medium intensity
The so -called “gray zone” (zone 3) tired, but does not provide the same profits as polarized training. - Neglect of consistency
The 80/20 model only works if you Logging enough volume with low intensity consistently every week.
Is the 80% rule rule for everyone?
Yes – with adjustments.
Ideal for:
- Leisure and competition runners
- Long-distance and marathon athletes
- Those who focus on perseverance and injury prevention
Possibly must be changed for:
- Sprinter or power athletes (focus more on working with high intensity)
- Runners with a very limited weekly training period (can benefit from a higher % of the thresholds)
Diploma
The 80% rule when running is a method supported by science to maximize performance and minimize injuries by emphasis Simple running as a foundation From your training. If you remain disciplined and prioritize the recovery, you can build a stronger aerobic engine, increase running efficiency and achieve your goals more sustainably.
Independently of 80/20 approach can help you to run smarter, not just harder.
References
- Seiler S, Kjerland Go. Quantification of the training intensity distribution at Elite endurance athlete: Are there any indications of an “optimal” distribution? Scand J med sci sports. 2006; 16 (1): 49–56. https://doi.org/10.1111/J.1600-0838.2004.00418.X
- Stöggl T, Sperlich B. The polarized training has a greater impact on the most important endurance variables as threshold, high intensity or high -volume raining. Front Physiol. 2014; 5: 33. https://doi.org/10.3389/fphys.2014,00033
- Esteve Lankao J, et al. Running economy and distance performance after a time of intensive training. Int j Sports Physiol. 2007; 2 (4): 326–331.
- American College of Sports Medicine. ACSM guidelines for exercise tests and prescription, 11th ed.
