80/20 Running (theory)

The 80/20 Running theory suggests that about 80% of a runner’s training should be at a low, easy pace, while only 20% should be at higher intensities, like speed work or intervals. This approach helps maximize endurance and reduces injury risk by ensuring most training is sustainable and less stressful, enabling better recovery and adaptation. It’s based on research showing that balanced training intensity improves performance over time more effectively than doing most runs at high effort. Essentially, it encourages a majority of running to be comfortable, allowing the body to build strength and stamina gradually.