How to Use the 80/20 Approach to Become a Better Runner (and skier!)
The 80/20 approach, also known as polarized training, is a method where 80% of your runs are performed at low intensity and 20% at moderate to high intensity. This training strategy can significantly improve your running performance, reduce the risk of injury, and enhance overall enjoyment of the sport. Here’s how you can use the 80/20 approach to become a better runner:
Understanding the 80/20 Approach
The 80/20 approach is rooted in the principle that most of your training should be done at a low intensity. Low-intensity runs are typically performed at a pace where you can comfortably hold a conversation. These runs build your aerobic base, improve endurance, and help your body recover from harder workouts.
The remaining 20% of your training involves moderate to high-intensity runs. These workouts are more demanding and include intervals, tempo runs, and hill repeats. High-intensity runs boost your speed, improve your lactate threshold, and increase your running economy.
Benefits of the 80/20 Approach
Improved Endurance: Low-intensity runs increase the number of mitochondria in your muscle cells, enhancing your body’s ability to use oxygen efficiently and sustain prolonged efforts.
Reduced Injury Risk: Running at a lower intensity for most of your workouts reduces the stress on your muscles, joints, and ligaments, lowering the risk of overuse injuries.
Enhanced Recovery: Low-intensity runs promote blood flow, aiding in the removal of metabolic waste products and accelerating muscle repair.
Increased Enjoyment: Running at a comfortable pace for most of your sessions can make training more enjoyable, helping to maintain motivation and consistency.
Implementing the 80/20 Approach
Determine Your Zones: To apply the 80/20 approach, you need to establish your training zones. These can be determined based on your heart rate, pace, or perceived effort. Heart rate zones are commonly used, with Zone 1-2 being low intensity and Zone 3-5 being moderate to high intensity.
Plan Your Week: Structure your training week to include a mix of low-intensity and high-intensity workouts. For example, if you run five days a week, aim for four days of low-intensity runs and one day of high-intensity training. Ensure you have at least one rest or active recovery day.
Monitor Intensity: Use a heart rate monitor or a GPS watch to track your intensity during runs. This will help you stay within the desired zones and ensure you are adhering to the 80/20 split.
Progress Gradually: Increase the intensity and volume of your workouts gradually to avoid overtraining and injuries. Start with a conservative approach and slowly build up as your fitness improves.
Incorporate Variety: To keep your training engaging, vary your low-intensity runs with different routes, terrains, and durations. Similarly, mix up your high-intensity workouts with intervals, tempo runs, and hill sprints.
Sample 80/20 Training Week
Monday: Low-intensity run (Zone 1-2)
Tuesday: Low-intensity run (Zone 1-2)
Wednesday: High-intensity workout (Zone 3-5) – intervals or tempo run
Thursday: Low-intensity run (Zone 1-2)
Friday: Rest or active recovery
Saturday: Low-intensity long run (Zone 1-2)
Sunday: Low-intensity run (Zone 1-2)
Conclusion
The 80/20 approach is an effective and sustainable training method that can help runners of all levels improve their performance. By dedicating 80% of your runs to low intensity and 20% to high intensity, you can enhance your endurance, reduce injury risk, and enjoy your training more. Remember to monitor your intensity, plan your workouts carefully, and progress gradually to maximize the benefits of the 80/20 approach.