Obey the 80/20 rule, or your training will suck!
Welcome to the final instalment of our Christmas myth-busting series!
Today it is the mantra heard echoing across running club’s across the world: “80% easy, 20% hard”. It’s become solidified by books and magazines as the sacred ratio for peak performance, a magic formula for unlocking racing glory. But is it really a one-size-fits-all truth? Or is it time to bust this myth and explore a more nuanced approach to training?
The Myth
The 80/20 rule, popularized by Dr. Stephen Seiler, dictates that 80% of your training should be low-intensity (very) easy effort, with the remaining 20% dedicated to higher-intensity sessions. This split, it’s claimed, optimizes your body’s ability to build aerobic base, recover efficiently, and reach peak performance come race day. It’s become the gospel of running coaches and training plans, seemingly engraved in stone.
The rule is one part of the practice of periodisation, the art of adjusting workout Training Intensity Distribution (TID) over time to enhance training and elicit peak performance come race day. The 80/20 rule forms the class of TID known as Pyramidal training. And whilst there are probably 9 classes of TIDs, Pyramidal training seems to get just about all of the air time.
Firstly I think explaining how TIDs are defined is important. Intensity is split into a 3 zone model: low (zone 1), medium (zone 2), and high (zone 3). This can be done using a metric, for example pace, heart rate, or power.
Pyramidal training is where 80% of your intensity is in zone 1, 15% in zone 2, and 5% in zone 3. (The numbers do not have to be exact, but illustrate the rough ratios.)
Often a form of TID, called Polarised training, is mentioned as part of the 80/20 rule. Discussed as an alternative, with a ratio of: 80/5/15. Whilst Polarised training is a recognised TID, it does not strictly follow the 80/20 pattern, being more commonly 75/5/20.
On the aside, it is commonly accepted wisdom that switching from pyramidal to polarised training as part of race specificity is often best.
Anyway, back to the myth. The myth being that we should all be training at a 80/20 ratio for maximum outcomes…
The Reality
Much of the belief in the 80/20 rule comes from the analysis of the training pattern of elite endurance athletes. However, when you delve deeper into their training habits over time, the proportion of the year they ‘adhere’ to the 80/20 rule is not large.
In general, experimental studies have shown that all different TIDs lead to improvements in athlete performance. However, commonly true polarised training might be the most beneficial. It is in turn suggested that a High-Intensity Training (HIT) pattern (5/15/20) might be a close second. Note HIT is the exact opposite of the 80/20 rule, i.e. 20/80.
And as we’re discussing the myth of the 80/20, it would be prudent to point out studies that have demonstrated the same performance improvements with 60/40 ratios and 95/5.
The Verdict
The 80/20 ratio is a rule, but rules are made to be broken.
Training smarter, not just harder, will unlock your true potential and propel you towards your running goals, and be prepared to ditch the myth and finding your own training spectrum.
Given there are 9 variants of TIDs you have ample choice and variety to find what works best for you. And what is most beneficial will change over time, depending on your state of fitness and upcoming goals. But understanding that is another story, and a very complicated one at that…
Bonus Tip
Remember to check out TrainAsONE, the AI running coach that crafts personal training plans based on your specific abilities and goals. It breaks free from the one-size-fits-all mold and ensures your training is as unique as you are – and always optimal.
Ditch the myths, embrace the science, and train your way to success!
This is the last myth in this series, but not the end of the journey! We’ll be publishing more detailed articles on these and other running myths in the future (we have a growing list of over 50!). So be sure to sign up to our newsletter (below) to stay informed.
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