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THE BETTER RUN · NO. 03
Why the fastest runners train slow
The 80/20 rule, the scientist who spotted it, and how slow your easy runs should really be.
Hey {{first_name|runner}},
Quick question: how fast was your last easy run? Hold that number.
A TEXAN IN NORWAY
Years ago, American sports scientist Stephen Seiler moved to Norway and started watching how its endurance athletes actually trained.
One moment stuck with him: a skier from one of Norway's top skiing families slowing to a walk on a hill during a long run. Not because she was tired. The run was meant to be easy.
He went on to study elite skiers, rowers and runners. Same pattern every time: about 80% easy, 20% hard, almost nothing in between.
THE GREY ZONE
Most of us do the opposite. Every run ends up in the middle: a little tired, a little sweaty, feels like good work.
Coaches call it the grey zone: too hard to recover from, not hard enough to make you faster.
WHAT HAPPENED WHEN RUNNERS TRIED IT
In 2014, researchers in Spain split 30 recreational runners into two groups for 10 weeks. Same amount of hard running. Different easy days.
The easy group took almost 2 minutes off their 10K, against 1:24 for the grey zone group. A study on faster club runners found the same thing.
Small studies, so not the final word. But the direction keeps showing up, and it matches what the best athletes do.
HOW SLOW IS EASY?
The talk test: you can speak in full sentences. If not, slow down.
The pace: 1:00 to 1:30 per km slower than your goal race pace.
The hills: walking a steep one is fine. It's the plan.
TRY IT THIS WEEK
Out of every 5 runs, make 4 truly easy and 1 hard. Running 3 times a week? 2 easy, 1 hard.
It will feel too slow. That's the point. Give it 4 weeks.
So, how fast was your last easy run? Hit reply with your pace. We read every answer.
Smart starts here.
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The Better Run
Sources: Seiler S. What is best practice for training intensity and duration distribution in endurance athletes? International Journal of Sports Physiology and Performance, 2010. Muñoz I, Seiler S, et al. Does polarized training improve performance in recreational runners? International Journal of Sports Physiology and Performance, 2014. Esteve-Lanao J, et al. Impact of training intensity distribution on performance in endurance athletes. Journal of Strength and Conditioning Research, 2007.