You said “training plan” and “20/80 rule”?

A training plan is not dedicated to professional runners. Anyone who wants to progress could follow some guidelines to progress.

The most basic sessions which are more about endurance:

  • Easy Run – (5-10k) at an easy pace – you can speak and breath easily. If you are a true beginner. You could start by like 20 min first then 30 min easy runs. For more experienced runners it should be around 45 min of easy effort.
  • Long Run – (12-20k) at an easy pace. It is for more advanced runners and it should be around 1h15 min of effort.


Let’s include some other more advanced trainings:

  • Interval Training – Intervals are short speed effort that you repeat with some rest in between.
    • Short interval / speed session: distance usually under 500 m. A very classical sessions for all distance runners is 10*400m with 1 min recovery at 100% of your MAS
    • Long interval session: distance from 800 m up to 5k but it’s Usually around 1k or 2k. For example, for 10k runners A classic session is 6 * 1k with 2 min recovery. You run The repetition of 1k at your 10k pace so around 90% of your MAS
  • Tempo Runs – Tempo runs are similar to middle high-intensity intervals pace for a longer time period, like 10 minutes up to 30 min. For example you could incorporate  2*10 min or a 20 min tempo in your long run at your 10k / HM pace.


Other options:

Fartlek – it means in swedish ‘speed play’.  It is a continuous training with irregular and unstructured intervals incorporated in it

Hills – Running hills builds leg and lung strength, and gives you the foundation of fitness you need to get faster. It can replace your strength training

20/80 Rule:

 Let’s talk about the 20/80: don’t train too hard believing it’s the best choice. There is a rule which is 80/20: 80% of your runs would be at low intensity (really low) and 20% at high intensity. You should do one interval or tempo session per week to two.

The content was extracted from a video published in August 2020. You can check it here:

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