80/20 Foundational Tempo

Workout - 80/20 Foundational Tempo

• 15min @ 6'00''/km
• 20min @ 4'30''/km
• 12min 30s @ 6'00''/km

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Intro

That Running Guy covers Zone 2 Running Training Combined With Speed Workouts in a video worth your time. Below are the core concepts so you can use this training structure right away.

Key points

• Mathmax (80/20) formula: 80% of weekly training as easy runs at your Math/MAF pace (Zone 2), 20% as faster work. The balance builds aerobic fitness while avoiding overtraining.
• Heart-rate first: a chest HR monitor (or a watch you trust) lets you manage effort during easy runs. Target a consistent aerobic zone rather than chasing pace. Speed varies day to day.
• Progressive speed: start with strides, then tempo runs, then threshold work. Add intervals once fitness improves. Each phase preps the next.
• Injury prevention: keep easy runs truly easy, let daily HR variations guide intensity, and increase hard sessions gradually. This avoids common injuries (heel pain, knee problems, Achilles tightness).

Workout example (Mathmax 80/20)

1. Easy runs (80% of weeks): run at Math/MAF pace (around 180 - age HR). Keep HR in the aerobic zone; pace will vary day to day.
2. Speed intro, strides (90/10 start): 1-2 times per week, after an easy run, add 4 × 800 m strides at around 800 m race pace with around 1-2 min jog recovery.
3. Build up:
   • Tempo runs: once comfortable with strides, swap them for a 20-30 min tempo at “comfortably hard” HR (around 85% of max).
   • Threshold runs: progress to 20-25 min at threshold HR (just below lactate threshold).
   • Intervals: when ready, add 400-800 m repeats on the track, 4-6 reps with full HR recovery.
4. Weekly structure example:
   • Mon: easy (Zone 2) 5-8 km
   • Tue: rest or easy cross-train
   • Wed: 4 × 800 m strides after easy run
   • Thu: easy 5-7 km
   • Fri: rest
   • Sat: tempo 20 min (or threshold) 6-10 km total
   • Sun: long easy 10-15 km (keep HR low)

Practical tips

• Chest strap HR monitor: most reliable data for zone work.
• Adjust easy pace daily: stress, recovery, weather, and terrain shape pace. Don’t lock yourself into one unchanging speed.
• Gradual speed addition (90/10 → 80/20): staged intensity reduces overuse injury risk.
• Keep HR on screen so you can confirm effort.

Closing note

Try this 80/20 structure for a week. The Pacing app lets you set paces and intervals to your own heart-rate zones. The full video has more depth, so check out That Running Guy for the whole picture.

References

• Zone 2 Running Training Combined With Speed Workouts - YouTube (YouTube Video)