80 20 running

The concept of 80/20 running refers to a training methodology where 80% of running workouts are done at a low intensity and 20% at high intensity. This approach is based on the polarized training model used in various endurance sports. It's grounded in the idea that most training should not be too hard to prevent overtraining and maximize aerobic development while still incorporating enough high-intensity work to stimulate further physiological improvements.

The 80/20 method is popular because it's a simple way to structure training that can be effective for improving performance. However, this model doesn't apply universally to every runner equally. Factors such as individual fitness levels, specific training goals, and race distances can affect how this distribution should be adjusted. Some runners might need more or less high-intensity training depending on their circumstances [1 2].

Additionally, while the 80/20 rule provides a framework, it's important not to get too fixated on hitting these exact ratios too rigidly. Training should be adaptable and responsive to how a runner feels and progresses [2]. Training intensity distribution tends to vary among elite athletes, often not fitting perfectly into this neat division, which highlights the importance of individualization and flexibility in training plans [2].

In summary, 80/20 running is a useful guideline for structuring training, emphasizing a majority of easy efforts to build endurance and resilience while still including necessary bouts of higher intensity to foster peak performance capabilities. However, the implementation of this model should be tailored to individual needs and adjusted based on training responses and goals [1].