An update on (and explanation of) 80/20 Running

I was putting this post off until after I see how well I do for my goal 10K next month, but I realized that regardless of how I do at the race, I have made some very serious progress in my running--so it's worth posting now. Several people have asked me lately exactly what I've been doing to get faster, so I'll try and explain it here in a nutshell.

I'm basically doing a combination of 80/20 Running and MAF training, which I'll explain below.

80/20 Running
First, a quick explanation of 80/20 Running--I read the book 80/20 Running by Matt Fitzgerald, and the gist is that MOST recreational runners (even competitive ones) tend to do their easy runs too fast and their hard runs too slow. (Note: I don't recommend the electronic version of this book, because you will do a TON of flipping back and forth between pages). Based on an overwhelming amount of data, particularly from elite runners, there is a formula that is near-perfect for most runners: do 80% (or less) of your running at a low intensity, and 20% of your running at moderate or high intensity.

The big question is what does "low intensity" really mean? Most runners will say they went for an "easy run", but in reality, their heart rate was high enough to be considered a "moderate run". The best way to keep yourself from going too hard/fast is to use a heart rate monitor. Fitzgerald has different ways of figuring out the best heart rate to train at, but in general, he says your heart rate on your easy runs should be roughly 77% of your maximum heart rate.

(Note: the 80/20 ratio refers to TIME spent running, not distance)

MAF Training
MAF training (developed by Dr. Phil Maffetone) is something I tried before in 2014, but I just wasn't patient enough to really see it through until I got results. MAF stands for "maximum aerobic function", and it's a training method that builds up your aerobic system. MAF is done with a heart rate monitor, and you never train above a particular heart rate (here is a link to the 180-formula that is used to find the correct heart rate for MAF training).

To do MAF training, you do lots of aerobic workouts (it doesn't have to be just running, but in my case, that's what I use). You never go over your MAF heart rate (mine is 146 bpm). Over time, you are able to go faster and longer without exceeding your MAF heart rate. For example, when you first start MAF training, you may be doing 14:00-minute miles; after several months, you may be doing 12:00-minute miles at the same heart rate. Seeing that progress means that your aerobic system is improving.

The Combination
What I've been doing is combining the two types of training--I'm using the MAF heart rate for 80% or more of my time spent running, and then 20% or less of my time spent running is on speed work. So, in a nutshell, I'm following the 80/20 ratio, but keeping my heart rate low (per MAF) on my easy runs.

This isn't right for everyone, of course. Lately, I've been trying to follow my intuition with a lot of different aspects of my life--including my diet and running. The MAF training by itself felt too boring and I didn't think I'd be able to progress my running quickly enough for my goal race. I did like the low heart rate running, though, because running at such a slow pace is enjoyable for me. I LOVE the 80/20 ratio (keeps me from being bored, and it's very effective). By combining the two methods, I get the best of both--lots of slow, easy running, but enough hard running sprinkled in to get faster and keep from being bored.

Moving on...

When you calculate your MAF heart rate (or even the heart rate that Matt Fitzgerald suggests for his 80/20 Running method) I can almost guarantee you that the number you get will be much lower than the heart rate you've been training at ;) Mine certainly was! I am guilty of doing my easy runs too fast. (If you don't have access to a heart rate monitor, you can try to use other methods of keeping it easy--you should be able to talk easily while you're running. But the best way is to use the heart rate monitor, because people still tend to underestimate how much effort they are putting into their runs.)

When you do your easy runs, you are not supposed to go over that heart rate at all--even if that means you have to take walk breaks. Your body will adapt over time, and you'll be able to maintain that same heart rate while going faster. When I was just going out and doing an "easy run" last fall, I was running a 9:30-ish pace. My heart rate was regularly in the 150's and 160's, which is too high for an easy run. Once I calculated my heart rate, and saw that I was supposed to keep it under 146 bpm, my pace slowed to 11:30-ish! If I ran any faster, my heart rate would get too high. So, as hard as it was to make myself slow down (it feels awkward and embarrassing at first to run at what feels like a snail's pace compared to what you're used to), I did it anyway. 

There are lots of reasons for doing this method, so I would suggest reading about the MAF method and 80/20 Running for all those details. Basically, you're training your body to require less effort for the same result. There are all sorts of physiological adaptations that happen when running at a low intensity; the ultimate goal being to condition your aerobic system. (And, by only doing 20% of your running at moderate or high-intensity, you are able to hit your goals for those workouts much easier!)

I didn't "officially" start doing the 80/20 Method until mid-January, but I was unknowingly doing it starting around December 24th. At that time, I started following a plan that gave me a recommended heart rate for my runs. I decided to go ahead and follow the plan as written, and take the easy runs very slowly, keeping my heart rate under 146 bpm; and then when I had speed work, I would give it my all.

It has worked out so well, in so many ways! After about six weeks of training that way, I was able to PR my 5K time (on November 26th, my 5K time was 27:00; by February 6th, my time was 24:51)--something I never dreamed would happen. 

I also fell in love with running. I used to dread my runs every single day; even though I felt great after the runs, I always hated the actual running part. Once I started doing the heart rate training, I actually REALLY enjoyed my easy runs! I was able to run slow enough that I wasn't at all out of breath, and it felt similar to just going for a walk. Now, I really do look forward to my easy runs--even the long ones.

It's been very interesting to see my easy pace gradually get faster, too. I always keep my heart rate under 146 during easy runs, but now it takes more effort to get there. Before, I was running an 11:30-ish pace at that heart rate, and now I'm running a 10:30-ish pace at the same heart rate. The effort I put into my easy runs is the same; but the pace is just naturally faster, due to the aerobic conditioning. 

This could be totally coincidental and/or irrelevant, but according to Dr. Maffetone, running at a low heart rate burns more fat. There is a ton of info about this online--some people say it's a myth, some preach it--but I have never really paid much attention to that (and honestly, I don't care at this point). However, it just so happened that when I started doing the low heart rate training, I lost more weight, bringing me 10 pounds below my goal weight--and my body fat is now under 18%. I wasn't actively trying to lose more weight, but it dropped down fairly easily. Again, it could just be a coincidence, but I thought it was worth mentioning.

Ultimately, the goal is to continue to keep my heart rate low, but my speed will continue to increase. I'll become more and more aerobically conditioned, and able to run faster without using more effort. Once I'm finished training for this 10K (hopefully I'll hit my goal!) I'm going to continue with the low heart rate training and the 80/20 method. 

Here are some sample runs from my log:

First three-mile self-proclaimed "easy" run on Oct. 1st, after six weeks of no running due to stress fracture:

3.00 miles

HR 165 bpm

9:35/mile pace

First three-mile low-HR run (same course, Jan. 8)

3.00 miles

HR 138 bpm

11:22/mile pace

Most recent three-mile low-HR run (same course, Mar. 9)

3.00 miles

HR 141 bpm

10:24/mile pace

Yesterday's run:
5.03 miles
HR 143 bpm
9:58/mile pace (while keeping a low heart rate, I dipped into the 9:00's for the first time!)

RACES:

5K race on November 26:

3.11 miles

171 bpm

8:41/mile pace

5K race on February 6:

3.11 miles

172 bpm

7:56/mile pace

Race-pace training run on March 8:

3.50 miles

174 bpm

7:50/mile pace

It's so exciting to be able to train slower but get faster! I am doing speed work, but less than 20% of my time spent running is at a moderate or high intensity. Most people can run fast for a short duration--but to run fast for a long time, we need to build our aerobic capacity (endurance). I wish I'd have listened to this advice a long time ago and had the patience to work on it the correct way ;)

I'm hopeful for my 10K on April 10, but even if I don't hit my goal of sub-49:23, I am confident that with more training, I'll do it sometime this year for sure!