As we age, our approach to fitness and running needs to evolve to accommodate our changing bodies and energy levels. One training philosophy that has gained traction among older runners is the 80 / 20 training method. This approach, emphasises a balance between easy and hard workouts offering numerous benefits for those looking to maintain their running performance and overall health.
Understanding 80 / 20 Training
The 80 / 20 training method, popularized by running coach Matt Fitzgerald, advocates that 80% of your workouts should be performed at a low intensity, while the remaining 20% should be at a high intensity. This approach contrasts sharply with the way many recreational runners train, often running at a moderate intensity most of the time. This comfortably hard zone, sometimes referred to as zone 3, is often the default effort and pace for a runner. Zone 3 however creates fatigue without efficiently improving performance. By emphasizing a polarized training model, the 80/20 method seeks to maximize performance while minimizing the risk of injury and burnout. 80/20 isn’t new, great trainers such as the late Arthur Lydiard trained many runners to success with essentially the same approach, without the catchy name!
Benefits of 80 / 20 Training
Reduced Risk of Injury As we age, our bodies become more susceptible to injuries. High-intensity workouts, if performed too frequently, can lead to overuse injuries such as tendinitis, stress fractures, and muscle strains. The 80/20 method helps mitigate this risk by ensuring that the majority of your runs are at a low intensity, which is easier on your joints, muscles, and connective tissues. By limiting high-intensity sessions to just 20% of your total training volume, you can still enjoy the benefits of hard workouts without overtaxing your body.
Improved Aerobic Base One of the key benefits of the 80/20 training method is the development of a strong aerobic base. Low-intensity workouts, performed at a conversational pace, help to build your cardiovascular system and increase your endurance. This solid aerobic foundation allows you to run longer and recover faster, which is particularly important for older runners who may need more time to bounce back from hard efforts.
Enhanced Recovery Recovery is a crucial component of any training program, and it becomes even more important as we age. The 80/20 approach promotes better recovery by incorporating a high proportion of easy runs, which facilitate blood flow to your muscles and help flush out metabolic waste products. These low-intensity sessions also provide active recovery, which can be more beneficial than complete rest by keeping your muscles engaged without causing additional strain.
Sustainable Training Consistency is key to long-term success in running. The 80/20 method’s focus on low-intensity workouts makes it easier to maintain a consistent training schedule without feeling constantly fatigued or burnt out. By avoiding the pitfalls of overtraining, you can stay motivated and enjoy your runs, making it more likely that you’ll stick with your training plan over the long haul.
Mental Health Benefits Running at a low intensity can be incredibly enjoyable and stress-relieving. It provides an opportunity to clear your mind, enjoy the scenery, and experience the joy of movement without the pressure of pushing yourself to the limit. The mix of enjoyable low intensity runs along with the opportunity to get a good adrenaline fix from a hard out training session can be really good for mental well-being.
Improved Performance over time While it might seem counterintuitive, the 80/20 method leads most athletes to better performance. By spending most of your training time at a low intensity, you build a robust aerobic base that supports higher intensity efforts. When you do engage in those high-intensity workouts, your body is better prepared to handle them, leading to greater improvements in speed and power. This balanced approach ensures that you’re not only staying healthy but also making meaningful progress in your running performance.
Adaptability The 80/20 training method is highly adaptable to individual needs and preferences. Whether you’re training for a 5K, a marathon, or just running for general fitness, you can adjust the intensity and duration of your workouts to fit your specific goals. This flexibility is particularly beneficial for older runners, who may need to modify their training based on how their bodies feel on any given day.
Starting out with 80/20 Training
Assess Your Current Training Start by analyzing your current training regimen. How much time do you spend at low, moderate, and high intensities? If you find that most of your runs are at a moderate pace, it’s time to make some adjustments. If you are a Garmin, Polar or Suunto user, the watch or app will tell you which training zones you spend most of your time.
Plan Your Workouts Structure your weekly training schedule to include 80% low-intensity workouts and 20% high-intensity workouts. For example, if you run three times a week, two of those runs should be at a comfortable, conversational pace, while one should be a harder effort, such as intervals, tempo runs, or hill repeats. Esy should be easy, hard should be hard!
Monitor Your Intensity Use your running watch or perceived exertion scales to ensure you’re staying within the appropriate intensity zones. Low-intensity runs should feel easy and sustainable, while high-intensity runs should be challenging but not overwhelming.
Listen to Your Body Pay attention to how your body responds to this new training approach. If you experience any signs of overtraining or injury, adjust your plan accordingly. The 80/20 method is meant to be flexible and adaptable, so don’t be afraid to make changes based on your needs.
Stay Consistent Consistency is crucial for reaping the benefits of the 80/20 training method. Stick with the plan, make adjustments as needed, and enjoy the process. Over time, you’ll likely see improvements in your running performance, overall fitness, and well-being.
Common Issues The most common issue is running too hard on the easy runs, it can be humbling to realise you need to walk out some of those hills for a few weeks. Persistence is key and the gains will come in time. Be honest on your easy runs and keep them easy, don’t be afraid to walk when needed.