The 80/20 Rule
If you’ve ever trained for a race and thought, “Why does everything hurt and I’m always tired?”—this one’s for you.
Let me introduce you to the 80/20 rule, also known as the training principle that might just save your sanity (and your legs).
What is the 80/20 Rule?
The 80/20 rule is not about how often you can eat cookies versus kale (although someone should look into that). In endurance sports, it means:
80% of your training should be at low intensity, and 20% at moderate to high intensity.
In plain English? Most of your workouts should feel easy. Like, “I can hold a conversation” easy. The other 20%? That’s where the fun (read: spicy, punchy, breath-stealing intervals) happens.
Here’s why the 80/20 rule is gold:
1. You Build Endurance Without Burnout
· Easy efforts allow your body to adapt, strengthen, and keep showing up without falling apart.
2. You Avoid the “Grey Zone Trap”
· Many athletes unknowingly spend too much time training kinda hard. Not easy enough to recover, not hard enough to improve. It’s like microwaving a steak—nobody wins.
3. Your Hard Efforts Actually Work
· When you save your energy, your intervals, tempo runs, and hill repeats pack a bigger punch. You’ll go from gasping to grinning (ok, maybe grimacing less).
But Won’t I Get Slower?
Short answer: Nope.
Longer answer: Training easy most of the time allows you to train more consistently and with better quality. That means fewer injuries, less burnout, and more room to crush race day. Even the elites do it.
Yes, you may have to check your ego when someone passes you on the sidewalk during your “easy” run.
Final Thoughts: Relax, Slow and steady (training) wins the race!
The 80/20 rule doesn’t mean you’re slacking off. It means you’re training smart. Like a boss. A sweaty, carb-loving, speed-seeking boss.
So next time you lace up, remember: easy isn’t lazy—it’s strategic. And hey, if you can sing a Taylor Swift chorus mid-run, you’re doing it right.
Ready to train smarter, race stronger, and stop feeling like toast every week? Reach out and learn how Sonic Endurance can help build a plan to support your goals! Your body (and maybe your race times) will thank you.
