80/20 Foundational Tempo

Workout - 80/20 Foundational Tempo

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

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/8020-foundational-tempo-b1bec4d1

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

That Running Guy covers “Zone 2 Running Training Combined With Speed Workouts” in a video that’s definitely worth your time. We’re breaking down the core concepts so you can implement this training structure right away. The full video has additional context and worked examples, so check it out if you want the complete story.

Key Points

• Mathmax (80/20) Formula: Devote 80 % of your weekly training to easy runs at your Math/MAF pace (Zone 2), with just 20 % dedicated to faster-paced work. This balance lets you build aerobic fitness while avoiding overtraining and burnout.
• Heart‑Rate First: Strap on a chest HR monitor (or use a watch you trust) to manage effort during easy runs. Target a consistent aerobic zone rather than chasing a specific pace—your speed will shift depending on conditions and how you feel.
• Progressive Speed: Start with strides, then move to tempo runs, followed by threshold work. Once your fitness improves, add intervals. Each phase prepares your body for the next.
• Injury Prevention: Keep easy runs genuinely easy, let daily heart-rate variations guide your intensity, and increase harder sessions gradually. This approach prevents the common injuries—heel pain, knee problems, Achilles tightness—that come from pushing too far too fast.

Workout Example (Mathmax 80/20)

1. Easy Runs (80 % of weeks) – Run at your Math/MAF pace (≈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 ~800 m race pace with ~1‑2 min jog/recovery between each.
3. Build Up
   • Tempo Runs – Once comfortable with strides, replace them with a 20‑30 min tempo at your “comfortably hard” HR (≈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 × with full HR recovery.
4. Weekly Structure Example
   • Mon: Easy (Zone 2) 5‑8 km
   • Tue: Rest or easy cross‑train
   • Wed: Strides 4 × 800 m 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: This gives you the most reliable data for staying within your target zones.
• Adjust easy pace daily: Let stress, recovery status, weather, and terrain shape your pace—don’t lock yourself into one unchanging speed.
• Gradual speed addition (90/10 → 80/20): Increasing intensity in stages significantly reduces overuse injury risk.
• Run with HR screen visible: Having your heart rate in view keeps you engaged and confirms you’re hitting your intended effort level.

Closing Note

Test this 80/20 structure for a week and watch your 5K times drop while your body stays healthy. The Pacing app lets you dial in the paces and intervals to match your own heart‑rate zones. The full video has additional depth and examples, so definitely view That Running Guy for the whole picture. Happy running!

References

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