Navigating the 80/20 Rule: A Critical Look for Runners
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Understanding the 80/20 Rule
You may be surprised to learn how slow your running pace might need to be. The 80/20 rule, introduced by author and athlete Matt Fitzgerald, posits that 80% of your running mileage should be done at an 'easy pace,' with the remaining 20% at a 'harder pace.' While this guideline has been beneficial for some athletes, it is not without its shortcomings. In this piece, we'll explore the reasons behind the popularity of this rule in the running community and discuss why recreational runners should be cautious about adhering to it too strictly.
The Multifaceted Nature of Running
To make this discussion more accessible, I will divide it into five sections. Each section will address a specific scenario where strictly following the 80/20 rule might not be ideal for you. Finally, we will conclude with some general guidelines to help you determine the right training ratio for your needs. My goal is for you to leave here with a clearer understanding of how to approach your running in a way that maximizes performance and minimizes injury.
As always, the insights shared here are based on my experiences with numerous clients and my own training journey. Please take my suggestions with a grain of caution, and ultimately, do what feels best for your body and schedule. If you are a dedicated follower of the 80/20 rule, I encourage you to share your thoughts in the comments!
“I want runners to think more critically than blindly following any rule. We should always be listening to our bodies and doing what works best for us, not necessarily what some arbitrary rule says.” — Jason Fitzgerald, Running Coach
While the 80/20 rule has gained traction for various reasons, a significant factor is our inherent desire for structured guidelines. It’s no coincidence that catchy titles attract us; we often seek to simplify complex tasks. Adopting a specific number or ratio can feel mentally easier than constantly analyzing and adjusting our training.
Today, I challenge you to step away from rigid rules and embrace a more personalized training plan that suits your unique fitness levels and goals. While this shift may require some adjustment, you will be pleased you took the leap!
Defining Easy vs. Hard Efforts
Before we proceed, let's clarify the distinction between easy and hard efforts. Simply put, an easy effort is any pace below your lactate threshold (think long runs and recovery runs), whereas hard efforts fall within or exceed that threshold (like tempo runs or intervals). Your training ratio will vary depending on your fitness level and race distance. Now, let’s examine five reasons to approach the 80/20 rule with caution.
You're Just Starting Out.
If you're new to running, it’s advisable to keep all your workouts at an easier effort. I often see beginners pushing too hard too soon, leading to burnout or injury. For these individuals, an 80/20 approach may be overly ambitious. Instead, aim for about 90/10, incorporating one slightly more challenging workout per week after a few months of consistent training.
Training for Long-Distance Events.
Runners preparing for a marathon or ultra-marathon will likely find their target race pace below their lactate threshold. Thus, aside from a few tempo and speed sessions, most of your efforts will naturally lean towards easier paces. While speed training remains essential, consider adjusting your ratio to 85/15 or 90/10 to prioritize building your aerobic base and endurance.
In Base-Building Mode.
Your training phase plays a crucial role in determining your effort ratio. If you're in a base-building stage, I recommend that 90-95% of your runs be at an easy effort. While one workout with speed is beneficial, the focus should be on gradually increasing mileage through easier runs. As your season progresses, your intensity should gradually increase.
In Competition Mode.
During your competition phase, you may notice a shift away from the 80/20 rule. This period involves ramping up harder workouts and participating in tune-up races leading up to your ‘A-race.’ You might find your ratio adjusting to only 70-75% easy efforts, although this will vary per individual.
Recovering from Injury.
After an injury, it's crucial to ease back into running rather than jumping into intense workouts. Use this time to build your mileage gradually and consider cross-training with activities like biking or swimming. Only once cleared for increased intensity and after establishing a base should you revert your ratio back to previous levels.
Guidelines for Effective Training
Before we conclude, here are some helpful tips to determine what training ratio works best for you. First, maintain a training journal to track your progress after each workout. This will help you adjust your training volume and ratios based on personal data.
Second, trust your instincts over numbers. Experienced runners can usually gauge when they are pushing their limits versus when they are training comfortably. Watch for signs like unusual soreness, changes in your running rhythm, or significant joint pain. Listen to your body and adjust your training accordingly.
Finally, if you prefer a specific structure, consider one harder workout per week during your base-building phase or off-season, increasing to two as you approach your target race. This approach should work for most recreational runners aiming to improve strength and speed while maintaining higher mileage.
In Conclusion
Achieving balance in running can be a challenging endeavor. While it's tempting to push yourself in every workout, remember that this approach may ultimately hinder your long-term progress. Although Fitzgerald's 80/20 rule can serve as a useful starting point, it's essential to develop an intuitive understanding of your body’s needs.
The most successful runners recognize what they require in each training phase and listen to their bodies to guide their decisions. To become the best runner you can be, you must combine hard work with smart training. Are you ready to take on this challenge?
You’ve got this!
-DavidLiira.Kin
In this video, Coach Sage Canaday discusses the common mistakes runners make regarding the 80/20 rule and emphasizes the importance of Zone 2 training.
This video explores the idea that not all runners should strictly adhere to the 80/20 rule, discussing how much high-intensity training is truly necessary.