How to Run for Speed: The 80/20 Principle of Running

🏃‍♂️Balancing intensity and volume is essential for improving running speed.

💪🏋️‍♀️Building a strong aerobic base through low-intensity training is crucial for long-term improvement.

🩺❤️Low-intensity training helps reduce the risk of injury and improves overall cardiovascular health.

⏰🏆Peak performance can be achieved by combining low-intensity training with strategic speed work in the weeks leading up to a race.

🔀🦵Gradually increasing the balance between low-intensity and high-intensity training can lead to better results over time.

How much of my training should be low intensity?

—At least 80% of your training should be in low heart rate zones, focusing on aerobic base building.

Can I still improve my speed by running at a slow pace?

—Yes, running at a slow pace can improve your aerobic capacity, efficiency, and overall endurance, which can translate to better speed.

How often should I include high-intensity training in my running program?

—About 20% of your training should be in higher intensity zones, focusing on lactate threshold runs, speed work, and interval training.

Will low-intensity training make me slower?

—No, low-intensity training is essential for building a strong aerobic base, which will ultimately improve your speed and overall performance.

How long does it take to see improvements in running speed?

—Significant improvements in running speed can be seen within three to six weeks of consistent low-intensity training, but building a strong aerobic base can take several months or even years.

00:00Introduction and personal anecdote about running in the rain.

02:32Explanation of the 80/20 principle of running, balancing intensity and volume.

05:36Benefits of low-intensity training for reducing injury risk and improving aerobic capacity.

09:58Importance of prioritizing aerobic base building over speed work.

11:58Personal experience and results from using the 80/20 principle in training.