WHY I RUN MY SLOW (TRAIN EASY) TO RACE FAST - That Running Guy

Aug 13, 2025

Intro

This is a quick summary of WHY I RUN MY SLOW (TRAIN EASY) TO RACE FAST from That Running Guy. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

80/20 rule: ≈ 80 % of your weekly mileage should be easy, aerobic runs (Zone 2‑3) and ≈ 20 % should be faster work (tempo, threshold, intervals).
Aerobic training uses fat as the primary fuel, builds endurance, and reduces injury risk.
Speed work (the 20 %) improves glycogen usage, boosts speed, and helps you hit race‑day PBs.
For masters or anyone with limited recovery, the 80/20 balance is a sustainable way to get stronger and faster without burning out.

Workout Example

Easy runs (80 %): Run at an easy pace that keeps you in your aerobic zone (typically Zone 2‑3 on a heart‑rate watch). Example: 4‑mile easy run at about 8:40 min/mi (or equivalent pace).
Speed work (20 %): Include sessions such as:
- Tempo/threshold intervals: e.g., 2 × 2 km repeats at just below 5 K race pace, with 2‑3 min recovery.
- Or any other tempo/threshold effort that feels “hard but sustainable” for 20‑30 minutes.

Feel free to adjust the distances and paces to match your own training level and goals.

Closing Note

Give the 80/20 approach a try for a month and see how your body responds. You can easily customise the easy‑run and speed‑work paces in the Pacing app to fit your own numbers. Happy running – go smash those PBs!