80/20 Training for running is GREAT - IF you do it right.. 

Scully, say it loud and say it proud, if I ran a 2:09 marathon I’d get it tattooed across my forehead in big bold numbers!!! 😂

Am loving seeing you creep up to 100k subs Stephen. Been watching since the early days. You deserve a million subs mate, best running content on RU-vid by far. And please don't stop saying "when I ran 2.09..". That's like telling the Terminator not to say "I'll be back" 😅😎

I'm a 38yo male, max HR is 196, threshold is mid/upper 170's, zone 2 is 135-150. The big thing IMO is just finding what works for you and you lifestyle. I work on my feet all day, 10-15k steps every day...trying to run 50+ miles per week is VERY hard. It's easier for me to advance my running by doing about 50% of my running at zone 2, and 50% at threshold and just under/over....40-45 miles per week works well for me while staying injury free and having time for all the stuff I want/need to do. I'm honestly not willing to sacrifice certain things to be my absolute best, but I want to be my absolute best within my preferred lifestyle...so this works for me. For others, it'll be totally different.

2.09 my man!! Keep it on loop. You earned it.

Who on earth is complaining anout your 2:09 time!! Brilliant episode, so infotmative... Thank you x

i only run 2-3 times a week and happy to hear its ok to push myself most of those runs like you said. useful info

6:36 "Staying healthy, staying injured" I know it was a tongue slip but still funny lol

At 60yrs old with no base fitness ever, lifetime martial artist and boxer who has always overtrained and sweated more than anyone I know, I have never had a zone 2 and have always said "for me there is a very fine line between warming up and overtraining! "🤣. I am eventually understanding what I need to do to actually get aerobically fit! Your channel is an absolute gold mine for me! You explain exactly what I need to know and in a way I totally get. So thank you so much for putting this content out there. I'm actually excited about getting fit for the first time ever and have been running every day for the past 4 weeks. I actually can't wait for the next day and have sometimes done an incline walk to get into zone 2 later the same day. And up til now, I have always hated walking!!! (I'm even parking further away (slightly) from places I need to go, to get more steps in!! 😄) I'm glad that from my other training experiences that I have learnt to balance the intensity and duration of exercise with recovery and with the technology now with HR monitors and HRV apps I can be confident to not be overtraining. 👍👍👍

in case anyone was wondering what that PB marathon time was, it was 2:09.

I joined a small athletics club and asked if they did 80/20 training. The coach didn't understand. I said 80% low heart rate. Then someone said, we do 100% at high heart rate. I am not training there anymore.

The last point was powerful about the importance of what you do the rest of the day outside of training.

Such a great video, really useful!

Thank you for this!! As someone who works 60+ physical hours per week, I've been struggling to get my mileage up because I've been clinging to zone 2 for most of my 3-4 runs per week. I've been debating doing zone 2 just for my long run. Thank you for confirming its not a terrible idea!

The Irish accent is great. Concept for a video (if it hasn't been done) would be to outline the exact process of turning general fitness into specific fitness and how not to lose the general fitness in the process. I'm mainly a 5k/10k guy, and when I transition to anaerobic / VO2 stuff, I often worry about how to do that while peeling a bit of the threshold stuff back, in a way that's not going to cause me to rapidly raise my lactate threshold. (based on pace of course)

Most beginners often miss that running is very technical activity ... that means that for most amateurs there is no easy run first few years of running ...also that means staying healthy is actually the biggest challenge.

Oh big thanks i agree 100%.. finally someone that talks about this 80/20 magic formula for normal amateur runners , that do not have time to train like a pro, and can afford 3-4 on top training sessions per week.... you cannot just relay on 80 % slow... you need to incorporate more intensive sessions..

Cheers, as always Scully ! I'm going for >1:24 for myt next half marathon and I'm doing everything very methodically thanks to your channel and I feel great... But please, always let us know you marathon time is 2:09 !! The new subs need it too

Love your honesty

Ive gotta say steven you are hands down the best on youtube at this. Such a wealth of great advice in your videos, thankyou. Question- should i count miles at my half marathon pace during my weekly long run as part of the 20% hard miles or 80% easy?

I guess another way of putting it is: - Do an initial 4-5 block of 90/10 - 95/5 slow runs, with hills and strength sessions. - Follow this with 4/5 weeks of reduced strength sessions/intensity, move towards 80/20 easy/threshold and above threshold work. - follow with 3-4 weeks into taper and marathon of 70/30 - 75/25 or slow and easy/ marathon pace sessions. Think in terms of sessions. Don’t increase more than one of volume, intensity, training frequency or terrain changes at the same time. Prioritize sleep and good nutrition. No one session will make your block, listen to your body. Between 100 and 20 days out is when your body can make physiological changes. Taper to reduce fatigue but not lose intensity.

Always sensible well spelt out advice. Thanks mate!

Another great video. I run 4 times a week so struggle with gettingthe best of the 20%. I loved the structured long run video from last year, and have run a couple of good HM times using that principle. My takeaway from this? Run a few of miles at HM pace in the long run, and put some pace in the speed day. Wishing yu success for the Olympics. Top Man

Top advice Stephen as always 👌. everyone running and wanting to improve should be listening to you, you know your stuff. Good luck with your training 💪

Thank you for posting things like this. I am looking back at my training journals, how I felt, how I raced, and what you say is completely accurate and makes sense. Thank you for the valuable information in these videos.

Interesting to hear someone be honest and say it how it is. I'm only able to run twice a week. So running easy, whilst enjoyable, is not moving things forward

I'm not good in English but I watched every clip you made. Thank you so much.

Excellent video mate - what I love about them is you explain them in a very easy to understand terminology - really appreciate your videos - take care 👍🏻🏃‍♂️💨💨💨💨

Really informative. Thanks for taking the time to explain your approach. You really put into words some of the “theories” I have been having as of late. Wish you the best during your training.

Great insight as always, thanks so much mate! I think about those numbers a lot, a little confirmation by a pro helps tons. We all know you ran 2:09, but we like to hear it! 😉

Very interesting. Thank you. It is nice to hear something different and fresh and useful as well.

Don't worry about d ones moaning about ur marathon time, say it every video, its class

Really helpful video and tips as always, thank you!!

Good vibes, Scully! hope trainings going well

What puls zone are you in during a race marathon, and what puls zone would you recommend? Your video quality/editing is getting better and better btw! :)

Great advice from the great athlete, thank you very much, I'm learning a lot from the channel.

Pulse 163 at 3.03, lol. That's insane!!

One of the best videos so far

Spot on, just what I have been discovering recently!

Hey Stephen, are your tips applicable for runners training for 5k/1500s? I know your target audience is marathoners, but as a mid distance runner should I still watch your channel?

I see a lot of people talking 80/20, but I have never once seen an example of training breakdown that makes sense using 80/20.

Big fan, love your content.

Any thoughts of anti gravity on treadmill, I head connor mantz might incorporate in his training for more volume with lower risk of injury.? Love the video❤

Im probably the most untalented runner there is in this channel. I tried to to hit 22:30 for 5k for a long time pushing each of my training session. After 6 months very low intensity training and weekly 2-2,5 hour sessions (I just gave up on my aim and didn’t want to torture me anymore) I am faster than I have ever been, hitting my 5k aim.

The london breakdown looks strikingly similar to Jack Daniel's Alien HM plan?

hey Scully, love this approach as the 80/20 seems to favour an athlete with more time on their hands? What you're saying seems like it relates back to the progressive overload to improve but Z2 to maintain? Could someone with less available time then use a session such as a progressive build; increasing pace from easy to hard in one session to work on multiple aspects in the same session or is this a waste of time? '''

Hi Stephen, I kind of felt the same way on the 3 day training remark by running as fast as I can on each session (5K runs) and managed to get tibial stress fracture twice. I've now followed a recovery plan and back to running 30min without pain @ 8km/h pace. On my "rest" days I do a session on stationary bike. Do you have any suggestions on how to avoid injuries and knowing when to take a break? Thank you.

Great information in there, made me consider upping my quicker days to be where I want to be! Too much easy gets boring and doesn't seem to be pushing my fitness anymore. I noticed you mentioned on Strava that the Stryd footpods were all over the place. Do they work well for power tracking still or was that just regarding the distance on the treadmill?

love it!

What is your opinion on doing a period of training to build a solid aerobic endurance Base (6,8,12wks) doing a lot of easy aerobic miles. I’m off to Tokyo next week but winter training not been the best and have lost where I was in New York.

80-20 is optimal for longer events, at least 10-15k, but for shorter events it's not optimal. Look at the event you're running and the time you have available for training...If you're going to do a marathon, you'd better have time to some 2-3-hour low-intensity runs each week. If you don't, then choose a shorter event, and forget about doing a lot of low-intensity work.

Love those shoes - where do we find them?? What model are they?

If I do 80% of my distance at easy pace and 20% of my distance at a hard pace every workout will that be ok or do I have to have the easy and hard workouts on separate days ?

I have a marathon coming in September.... I am confused if i should do fully MAF, or 80-20

Hi I am starting cycling here. I have not got a lot of experience but I think cardio training is almost the same when it comes to basics. Should I try and stay only in zone 2 for the first couple of months? That is commonly referred to as building the foundation

Stephen i wanna run 60-70 mpw. How does this look? Su. Long run with light progression of 90-100min. Mo. 70 min easy, tu. 2m w.u, 5 x 6:1 at 1/2 pace, 2m c.d, We. 70 min, th. 70 min, fr. 2m w.u., 8 x 3:1 @ 15k effort. Sa. 70 min.. i

just curious, what's more accurate or better? Chest HRM or Arm Band HRM?

Does the 80-20 rule not apply if you only run 3-4 days a week like i do, what's the best bang for your buck, running around 30 miles a week training for 5 to 10km 's ?

2:09 baby 😂😂😂

Sent you messages on ur IG on Feb 19 and never heard back till date. Quite weird ! Also Jogging Room has no Email add. Not sure how can I ever reach you to get my query answered before signing up to ur half marathon plan

80/20……So if a person trained 10 hours per week the 80 would be 8 hours of zone 2. How would the 2 hours look? Would it still be 20 percent intense intervals if it was 3 min on 3 min off for 2 hours even though that’d be 1 hour of intense? I know that’s not a practical workout but am curious how the 80/20 parts get measured.

Question about the treadmill. I always feel the day after a session in which I spent a full run on the treadmill my legs feel heavy and my form is always off. Even if I do 1-1.5% incline for it at outside conversion pace. I always feel it on my legs when I’m outside the day after a treadmill. Is there a proper way to do the treadmill to avoid these feelings or is it just mental?

Thanks lot for not mentioning your fastest time again.Most of us know your best time because we have seen your previous videos and we know your very fast and inspiring that is why we see your videos regularly. So many of running influencers just keep on mentioning there easy pace in almost every RU-vid video,it does get annoying after sometime . Thanks again..for not doing it this time😊

우와

P R O M O S M 😠

Run slow to get fast? Then just imagine how fast you would be if you ran fast to get fast

Just say the time, just say it !!!😂😂😂😂 The fans love it, the wannabees don't.

Yes because if you dont so it completely right, running has No benefit at all…

This is a video to save and watch several times. Great job, Step!