What Is the 80% Rule in Running 🏃♂️? And Why It Could Be the Secret to Your Breakthrough
Running harder doesn’t always mean running better. In fact, one of the most proven strategies among elite and everyday runners is known as the 80/20 Rule — and if you're part of a run club or training for a PB, it's a game-changer.
🧠 What Is the 80/20 Rule in Running?
The 80/20 rule — popularised by running coach Matt Fitzgerald and based on decades of sports science — suggests that 80% of your weekly running should be done at a low intensity, and only 20% at a higher intensity.
This strategy has been adopted by elite runners, Olympic teams, and endurance athletes worldwide. It’s also one of the best-kept secrets behind building long-term performance without burning out.
📚 Research by Dr Stephen Seiler (a leading exercise physiologist) showed that elite athletes consistently trained using an 80/20 intensity distribution — and outperformed those who trained mostly hard.
🏃♀️ Why Slowing Down Makes You Faster
It might sound counterintuitive, but running slower actually helps you run faster in the long run. Here’s why:
- ✅ Builds Aerobic Base: Low-intensity running improves your heart’s efficiency, your body's ability to use fat as fuel, and helps increase capillary density.
- ✅ Reduces Injury Risk: Too much high-intensity work can spike cortisol, stress joints and muscles, and lead to burnout.
- ✅ Improves Long-Term Consistency: Slower runs are less taxing, so you’re more likely to stick with your programme — and avoid time off due to injury.
📈 What Does 80/20 Look Like in a Weekly Plan?
Let’s say you run 5 days a week:
- 4 runs (80%) should be at low intensity — you should be able to hold a conversation.
- 1 run (20%) can be speed work — like intervals, hill sprints or tempo runs.
If you're training for a sub-20 5K or improving race times, that 20% will matter. You can also check out our guide on 10 Ways to Improve Your 5K 🏁.
🧢 What Should You Bring to an 80/20 Run?
At Rocup, we believe your kit should work as hard as you do — especially when training smarter with 80/20. Here's what we recommend:
👟 Shoes Built for Endurance
Low-intensity runs require comfort and support. We've broken down Which Running Trainers to Cop to help you pick the right pair.
🧦 Moisture-Wicking Socks
Yes, they really do make a difference. Bad socks = blisters = missed training. Learn why Your Socks Could Be Hindering Your Potential — and browse our Rocup Performance Sock range.
🧃 Hydration That Works
Even on easy runs, staying hydrated is critical for performance. Watch this space & follow @rocup.run for the latest.
❄️ Should You Do 80/20 in Cold Weather?
Yes — and arguably, it’s even more effective. Cold weather running demands more from your cardiovascular system, so slow runs help you adapt safely. Read more in our guide: How to Crush Your Cold Weather Runs 💪
📍 Where Can I Practise This? Join a Run Club in Your City
If you’re based in the UK, Rocup hosts weekly London Running Club and Birmingham Running Club sessions — free, community-focused, and beginner-friendly.
Whether you're starting slow or pushing for a PB, our sessions are perfect for implementing the 80/20 approach with support around you. Join our next session here: https://rocup.com
🧠 Final Thought: Trust the Process
The 80/20 rule isn’t about doing less — it’s about doing what works. Elite athletes trust it, and beginner runners can benefit from it just as much. Think of it as training smart, not just hard.
So the next time you lace up, remember: Run slow. Train smart. Perform better.
