If you have ever wondered about the elite contestants’ performance constantly at a high level without burning, the answer is often the answer Distribution of training intensity– specifically, 80 % base.
the 80 % base in running It indicates Training form Where 80 % of your weekly operating volume is low in densityWhile the remaining 20 % are made at a rate of high severity. This strategy – also known as the name Developing training– It was widely adopted by the athletes tolerated to improve Aerobic power, recovery and long -term progress.
This article explores what the base of 80 % really means, Science behind itAnd how you can apply it to your training for better performance and less injuries.
What is the rule of 80/20 in running?
80 % base – called as well 80/20 running– The contestants must:
- Spend 80 % of the weekly miles or time with low density
- expenditure It remains 20 % in moderate to high -density
Simplified distress areas:
| region | The level of severity | Perceive |
|---|---|---|
| Region 1-2 | Low (antenna) | Easy pace / conversation |
| Region 3-4 | Moderate (time) | Disturbing it |
| Region 5 | High (break/enemy) | It is difficult to make a very hard effort |
In practice, 80 % of your runs should feel Comfortable and sustainableWhile 20 % should pay your borders with steps or faster periods.
Why works 80/20
1. It builds the airbag
Most endurance depends on advanced Air system. It allows training less intensity for your body:
- Use oxygen efficiently
- Improving fat metabolism
- Building capillaries density and mitochondria function
2. Reduces the risk of infection
The sessions put over training and high -density sessions More mechanical stress On joints, tendons and connective tissues. It provides low -density operating Training volume with less weariness.
3. Supports the best recovery
Easy promotional running Active recoveryIt removes metabolic waste, and improves HRV fluctuation (HRV)– A mark of the nervous system balance and elasticity.
4. It enhances long -term adaptation
Research shows this Developing training Lead to Better performance gains Compared to training that focuses a lot on the work of the medium density (threshold), which may lead to stagnation.
Scientific evidence that supports the base of 80/20
- Seiler & Kjerland (2006)The elite of athletes through sports (running, cycling, rowing) spend about 80 % of their training with low intensity.
- Stöggl & Sperlich (2014)The polarized training surpassed the threshold and high -sized training to improve VO₂ Max, the time of exhaustion, and the race times.
- Esteve-lanao et al. (2007)Entertainment contestants who followed the 80/20s model have witnessed more improvements in 10,000 times than those who have high -density bias.
How to apply 80 % base in your operating plan
Step 1: Your weekly folder account
Decide if you would measure the severity Time or miles. For example:
- 5 runs per week with a total of 200 minutes
- 80 % = 160 minutes (easy)
- 20 % = 40 minutes (difficult)
Step 2: Your week’s structure
| day | intensity | Session type |
|---|---|---|
| Monday | Easy (region 1-2) | Retailing the recovery |
| Tuesday | Difficult (region 4-5) | Display session (for example, 6 x 400 meters) |
| Wednesday | easy | Fixed air air operation |
| Thursday | easy | Running short recovery or comfort |
| Friday | moderate | Rhythm operation (region 3-4) |
| Saturday | easy | Long slow distance (LSD) Run |
| Sunday | break | Total recovery or mutual training |
Step 3: Monitor the voltage using one or more of these tools
- Heart rate screenRegion 2 = 60-70 % of the maximum human resources
- Hadith testYou should be able to have a conversation during easy operation
- RPE scale: Easy Run = RPE 2-4; Solid running = RPE 7-9
Common mistakes to avoid
- “Easy” running very much
This defeats the purpose of recovery and air development. - Doing a lot of moderate density work
The so -called “gray zone” (region 3) is tired, but it does not provide the same gains as polarized training. - Neglect consistency
80/20 model only works for you Record enough low -density size Constantly every week.
Is the 80 % base suitable for everyone?
Yes – with modifications.
Ideal for:
- Entertainment and competitive contestants
- Athletes for long distances and marathon
- Focus on those who focus on endurance and prevention of injuries
You may need to modify:
- Retail or athletes (more focus on high -density work)
- The contestants with a very limited weekly training time (may benefit from a higher percentage of threshold work)
conclusion
the 80 % base in running It is a science -backed method to increase performance and reduce injury by confirmation It is easy to run as a basis From your training. By maintaining discipline with speed and setting priorities, you can build a stronger air motor, increase the efficiency of running, and reach your goals more than sustainable.
Whether you are training for beginners for the first 5 kilos A 80/20 approach can help you operate more intelligent, not more difficult.
Reference
- Seiler S, Kjerland Go. Determining the amount of training density for athletes from the elite endurance: Is there evidence of the “optimal” distribution? Scand J Med Sci SPORTS. 2006; 16 (1): 49-56. https://doi.org/10.1111/1600-0838.2004.00418.x
- Stöggl T, Sperlich B. The polarized training has a greater impact on the main endurance variables of the threshold, high -density or high -sized training. The front physiol. 2014; 5: 33. https://doi.org/10.3389/fphys.2014.00033
- Esteve-Lanao J, and others. Operation of the economy and current performance after a period of intense training. Int J SPORTS Physiol Performance. 2007; 2 (4): 326-331.
- The American College of Sports Medicine. ACSM instructions for testing and describing the exercise, eleventh edition.
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