80 20 Training Method for Running: The Smart Way to Get Faster
May, 8 2025
Runners love to chase fast times, but here's the twist: going easy most of the time will make you faster than grinding hard on every run. The 80 20 training method—80% easy, 20% hard—isn’t just a trend; Olympic runners and everyday folks both use it to get results that stick. If you're tired of constant fatigue or nagging injuries, this plan is worth a closer look.
The idea is simple. Slow down for most of your training—yes, really slow. We’re talking at a pace where you could hold a chat and breathe easily. For that last 20%, let loose: think intervals, tempo runs, hill sprints. This mix takes the pressure off your body so you recover better, build more endurance, and hit peak speeds when it matters. If you’ve ever finished a training week feeling totally wiped out, you’re probably spending too much time in that hard-but-not-hard-enough middle zone. 80 20 cuts through all that.
- Breaking Down the 80 20 Rule
- Why Less Intensity Can Mean More Speed
- How to Structure Your Weekly Runs
- Tips for Making 80 20 Work for You
Breaking Down the 80 20 Rule
If you keep hearing about the 80 20 training method and wonder what all the fuss is about, here’s the nuts and bolts: you do 80 20 running by splitting your weekly runs so about 80% of your total running time is slow and easy, and the remaining 20% is tough and focused on speed or power. These percentages come from real studies on elite runners and regular folks alike. Researchers found that top marathoners and Olympians spend most of their training at a low intensity and only add a handful of tough workouts.
The "easy" runs should feel just that—relaxed enough to carry on a conversation. If you finish an easy run and feel like you could have kept going forever, you’re doing it right. The "hard" chunk covers stuff like tempo runs (controlled but challenging pace), intervals, or hefty hill repeats. The key is not mixing the two: easy days stay easy, hard days are seriously hard.
- Easy Effort (80%): Think gentle jogs, recovery runs, or extended cruising at a pace well below your max effort.
- Hard Effort (20%): Intense training—interval repeats, faster-paced runs, and races.
Trying to eyeball your intensity? You could use the “talk test” for low-intensity runs (easy: you can chat without gasping) and aim for short and sharp difficulty on your hard days (hard: you can say a quick phrase, but holding a chat isn’t happening). If you track heart rate, easy is usually under 75% of your max, while hard stuff goes above 80%.
Here’s what it looks like in actual weekly mileage:
| Total Weekly Miles | Easy Miles (80%) | Hard Miles (20%) |
|---|---|---|
| 25 miles | 20 miles | 5 miles |
| 40 miles | 32 miles | 8 miles |
This split isn’t about being lazy or fearless. It’s about working smarter and letting your body recover and adapt between tough workouts, so you actually get faster with less risk of burnout.
Why Less Intensity Can Mean More Speed
This might sound backwards, but spending less time in high-intensity zones actually helps you get faster over the long term. Research keeps proving it: runners who go easy most of the time end up with stronger finishes and fewer injuries compared to those grinding out hard sessions all week.
The magic behind this isn't just “taking it easy.” When you slow down, you build your aerobic base, which is like the engine for distance running. The bigger your engine, the longer and faster you can run without crashing. A big 2014 study in the International Journal of Sports Physiology and Performance found elite runners hit their best when they did about 80% of runs at low intensity and just 20% really hard. That’s where the 80 20 training method for running comes from.
Matt Fitzgerald, a well-known coach and author, puts it like this:
“It’s not about how much pain you can take—it’s about training smart so you can maximize gains and minimize setbacks.”
Here’s what really happens when you go easier with most of your runs:
- Your body adapts and gets better at using fat for fuel, keeping you energized for long efforts.
- You recover quicker, so you don’t show up tired to your harder workouts.
- You cut your risk of overuse injuries.
Check out how this shakes out in real numbers for a typical training week:
| Total Weekly Running Time | Easy Pace (80%) | Hard Pace (20%) |
|---|---|---|
| 5 hours | 4 hours | 1 hour |
| 3 hours | 2 hours 24 min | 36 min |
If you’re constantly doing moderate effort runs, you end up too tired to really push on hard days, and not fresh enough to build that strong base on the easy days. By following the 80 20 running approach, you strike the right balance: training smart, not just training hard. The proof is in how many pro runners and weekend warriors swear by it. You’ll recover faster, stay healthy, and see those finish line times drop.
How to Structure Your Weekly Runs
So you’re ready to test out the 80 20 running approach. Here’s how the week usually breaks down: if you run five days a week, four runs should be at a truly easy pace—so easy that you can have a conversation or even hum along to music. The fifth run is where things get spicy; this is where intensity comes in, like intervals or tempo work.
Let’s make this super clear. Say you run for five hours total per week. Spend four of those hours running easy. That means your breathing is under control, your legs are moving without strain, and you can finish the run still feeling fresh. The final hour is all about deliberate effort. Maybe it’s 30 minutes of fartlek sprints mixed into a steady run, or a tough hill circuit—whatever gets your heart rate up and leaves you winded.
Most runners get these ratios wrong by doing too many runs in the “gray zone”—not easy, not hard, just kind of tiring. With 80 20, routines are split by purpose, and that’s what keeps you improving. Here’s a simple way to plan your week:
- Monday: Easy run, short and relaxed
- Tuesday: Intervals or tempo run (your hard session)
- Wednesday: Rest or cross-train (like cycling or yoga)
- Thursday: Easy run, chill pace
- Friday: Easy run, could include strides at the end
- Saturday: Rest or easy walk
- Sunday: Long run, keeping it easy and steady
Your schedule might have more or fewer days, but the percentages stay the same. You still want 80% of your total time at an easy pace and 20% really pushing. Here’s what that might look like in numbers for someone running 6 hours per week:
| Run Type | Hours per Week |
|---|---|
| Easy Runs | 4.8 |
| Hard Runs | 1.2 |
It can help to use a heart rate monitor to keep yourself honest. For easy runs: aim for about 60-70% of your max heart rate. For intense sessions: go above 80%. If you’re going by feel, remember—easy should feel almost “too easy.” That patience pays off.
Tips for Making 80 20 Work for You
It’s one thing to know about the 80 20 running method, but it’s another to nail it in your real training. Most runners think their “easy” pace is slow enough, but research shows we almost always overdo it. Here’s how you can get it right—so you actually recover and improve:
- Use a talking test. If you can say full sentences without gasping, you’re going easy enough. If you sound like you’re rapping or your words come out in single chunks, you’re going too fast.
- Check your heart rate. For many, easy runs should be 65-75% of your max heart rate. You’ll probably need to slow down more than you think.
- Be honest about your 'hard'. That 20% should feel tough—intervals, tempo miles, short sprints. If you’re wiped after every workout, though, scale it back.
- Track your training. Use an app or old-school notebook to tally your easy and hard runs. Don’t just guess—most folks get it wrong without tracking.
- Don’t freak out about paces. Heat, hills, and bad days change your speed. Trust effort over numbers, especially for those easy miles.
If you want the numbers, here’s a quick breakdown of how an average week could look for someone running 5 days:
| Number of Runs | Easy Runs | Hard Sessions |
|---|---|---|
| 5 | 4 | 1 |
| 6 | 5 | 1 |
| 7 | 6 | 1 |
Common rookie mistake: thinking you’re not “doing enough” if you run slow most days. Actually, studies tracking elite and amateur runners say their best gains come from sticking to this ratio. And by going easy, you’ll avoid the overtraining hole that kills progress or causes injuries. When in doubt, slow it down.
Everyone’s different, too. New runners might even go 90/10 at first to stay healthy. If you’re feeling fresh and excited for the hard stuff, you’re spot on. That’s how you get faster—and stay in the game longer.
