If you've always wondered as a high-level runner without burning, the answer is often in their Distribution of training concentrationRimpecic, the 80% Rules.

Have 120% Rules in Running Refers to a Model Where around 80% of your weekly work quantity is done in low strengthWhile the remaining 20% ​​is performed in moderation to high strength. This strategy called Polar training-Has were widely adopted by athletic stability to optimize Air capacity, recovery, and long-term progress.

This article surveyed 80% of the rules is the real way Science behind itAnd how you can use it to your own training for better practice and less injury.

What is 80/20 rule of 80/20?

Legal 80% also called 80/20 runAsuggsts at a runner that should:

• Pay 80% of their weekly period or time in low levels
• Use Remaining 20% ​​in moderately to high strength

Simple intensity:

In practice, 80% of your running should feel Comfort and sustainWhile 20% should push your limits with a patch or phase.

Why 80//20 rules

1. Create aerobic base

The most patience performance depends on good development Aerobic system. Training in the bottom strength helps your body:

• Use an efficient oxygen
• Improve fat burning fat
• Build capillary density and mitochondrial function

2. Reduce injury risk

Practice the competition and concentration on Very mechanical pressure About forwards, tendons, and link tissue. The low-force chase provides Training volume with less wear and tears.

3. Support a better recovery

Easy run Active recoveryWash solvent waste, and improve Hearts Change (HRV)-A marks of nervous system balance and resilience.

. 4. Enhance long-term adjustments

Research shows that Polar training Lead to Better Performance Performance Compared with excessive focus on the middle (extent), which can lead to a disruption.

Science evidence supports 80/20

• Seer & Kjeland (2006): Elite endure athletes across sports (runs, riding, riding, riding) their training in low levels.
• Stögggl & Sprichh (2014): Trarorized Training thresherforme the extent and high-level training for VOIN Max updates, time-rush.
• Esteve-Lanoo et al. (2007): Vacation tracking in 80/20 intervals have been more updated at 10k than those who have dark prejudice.

How to apply 80% of your running plan

Step 1: Calculate your weekly quantity

Decide you will measure the intensity Time or mile. Example:

• 5 run a week totaling 200 minutes
• 80% = 160 minutes (easy)
• 20% = 40 minutes (hard)

Step 2: Your week structure

Step 3: Track the effort using one or more of these tools

• Check the heart dancing rate: Zone 2 = 60-70% of Max HR
• Conversation test: You should be able to perform discussions during easy running
• RPE level: Easy Chase = RPE 2-4; Runs Hard = RPE 7-9

Common mistakes to avoid

• Running "easy" work too hard
  This conquences the purpose of restoration and aerobic development.
• Work with too high force
  The so-called "gray zone" (Zone 3) is weakening but not the same benefits as the polar training.
• Consistent neglectation
  80/20 format only to work only when you Quantity that has enough force enough Always each week.

Is the Rule 80% for everyone?

Yes - is adjusted.

Ideal for:

• Restablings and competition
• Long distance and marathon athletes
• Those who focus on patience and prevention of injury

May require editing for:

• Sprinters or energy athlete (focus on high force work)
• Runner with the time to train week with the least time (may benefit from% of the highest job)

Summary

Have 120% Rules in Running Is the method of scientific support for growth action and reduce injuries by emphasis Run easy to basically Of your training. By effective restlessness and recovery, you can create stronger machines, optimizing the run.

Whether you are a beginner training for the first 5k or your distance runner is preparing for the marathon, 80/20 Methods can help you run smarter, not just hard.

Ether

1. Seeeler S, Kjerland goes. Distribute Training Training in Elite Patience: Is there evidence for the best "distribution"? Scand J med Sports sport. 2006; 16 (1): 49-56. https://doi.org/10.1111/j.111/J.1600-0838.2004.004.0041.x
2. Stöglich t, ​​polar training has more effective than the most variable than extent, or high-level experiment. Front physics. 2014;; 5: 33. https://ph.org/10.3389/fphys.000.000.000.000.0003.0003,000
3. Esteve-Lanao J, et al. Running economy and distance running after the period of serious training. Int J Sports Show. 2007; 2 (4): 326-331.
4. American Sports University. ACSM advice for exercising test and prescriptions, 11 ed.