2/20 RUNNING, igh, you may need as litle as six weeks to attain peak fitness for iat distance . ULE #3: RUN MORE (LITTLE BY LITTLE) Ye matte one arya ibe Rue The son eee ap Torun more Once hve cect the ney bala siting conser nein your runing lie een run ony hee ofa ines pr wets gal noo Jeeeh,Acaingwthe We Heath Orgran, aco exercise epi fox aarood eth As ner ou might a el met hs eqirement by running NO syrah inpreraningain Once conste ring on ee nes ewe uns to one hour, When you reach that point, youl be running fee of six or seven hours per week. You can cover a lot of sunfinsorseen how orig eh mies rer mil, yoxv'l nan fortewo miles ina seven-hour ining ect running longer one day per week, you cane we rmingtne i Bye your ne ulling Your ranting volume. The body foe the rem of ong incense sly Ks bet 0 “ Schad ed even slower than you thinl the ide of eauton ave proceed ea Ses ; Even at this cautious wl an ten miles from year 0 es twenty miles per week to sixty miles per ate, you can go fro ocean aime at ete sh sly ethan he once yo ite alin become the srnner oun posi iyo et it merges ith our Gal enc init, Te the pit SETTING staRTED Wits 90/20 RUNNING beyond which there is no possibility for further improvement by ‘means of additional runnin ‘Typically cakes many years of cat tious and consistent development fora runner to reach this limit, which, again, is different for each of us Ouse ofthe elite ranks, few runners discover their personal ‘maximum running volume. Running jus ist important enough {or mont recreational runners to make that kind of commitment, Each runner us decide how mach time and eforthe' willing to commit toward improvement. [am not going to badger you inte unpinyg more than you want to, but woud ike to pera you {0 wanfto run more than you do today And if lean'edo that, thee atthe very least I would like you to recognize that running more ie always available to you as your best option for imprinement once Youre following the 89/20 Rule. Ifyou don’t care wo un more won, you can always change your mind at some p sn the Future, Besides the mawer of willingness a separate impediment to ‘unning more isfear of injury. In chy pler 12, [will show you how to work round this issue by using crosesraining asan alternative torunning more. DO TRIED-AND-TRUE WORKOUTS, There are several distinct types of runs that are practiced almost, universally by elite runners. Like the 80/20 Rule, these workones emerged as best practices through decades of collective tial and ‘error. Nonelte runners rarelyinclideall of these workouts in their (raining. Adding any “missing” workout types to your program ant Practicing each type correctly will help you follow the 80/20 Rule ‘more fithtullyand get better results from your training 1 briefly mentioned the various types of runs in chapter 6.1 Will now describe them in more detail and present a ful spec trum of formats for each. You can draw upon these workout “menus” to teate 80/20 running plans for yoursell.To show you hhow its done, "ve used these same menus to crete the trainingirre Zane | sino Zone Sine 261 “Soom oe wrx oon Leinart 20a aa ew erty 20 ines ‘ow try 20 inte | ovat 20 mine | Mora tary 52 ewer 20 i ew en 20 nas Nocera ene 40 Neder rane 48 ‘CRUISE INTERVAL RUNS ‘A cruise interval run features multiple long intervals in Zone 3 ‘These runs offer essentially the i because the Zone $ running is they allow more total work to be done at moderate separated by Zone 1 recover same benefits as tempo runs, divided up, intensity, Po me [caer mae zat |cog nn" suse soe | seeeeerebe = Sommanzwe om oars fener (reo Soman ‘onto | Cra rtrval Fun | mutes 20501 [ean Snaer2o? ‘rte no eater xin sae co tomaezees attains neo eiebeene | ‘Sirirutes Zone + (GETTING STARTED WITH 80/20 RUNNING. ow ray 20 ints oso ry 4 (nse Low roa 20 ins Nese a 2 aw en 20s | Meera etsy 0 ow her 20 tos era tray 72190/20 RUNNING Love nuns wir SPEED LAY “ [Ntong ra with speed pay an endurance run thas done ry ch cst bat has short bars in one 8 sprinkled Thro Long rns with speed play re gd workouts to do ate na tring eye wen you've already iit the asc Sadurane you need wachlee your peak ace gol (when soav acaydone the longet ing ron you intend odo). The dion of Zane 9 efor serves to icrente atu resance Deyo the extent that ean be accompied dough tong ans ae aay Like ete ypese! ng ng ee esta meictaig deo ane cine = = eT ieee ees ome |e eases jee 28 cee a i ieeuaeetr Sod | fee eee tee gee (eaor [amar es erm feeaeateman ee festroueal tear ‘orate | ea ee aeons ese | a tea etre ear Se Rian /eieamoors |uecenrnm is erotic ‘GETTING STARTED WITH 80/20 RUNNING ‘our ‘area oi ne esondig onc 8 zmieZrea075 | Modes Pray 248 meee ‘nae epenigorpace tone RUNS wi FST Along run with fst ih isan extended run a ow nena with relinelshontfortat mentite hed one 2 Like long rns with speed ply, long ae th ie ten serve to frter increase fg reaane lows the eno taining gel ater youve already developed ba endure “pothe dance" injournen race These vrtousane sured in distance, * cine i! rows seer sa ‘xian 40a roa fm zoe sign ace fs) . secctenay 8 erie vn 2 ines eponang e pace | rmtezones ocr ety |reminn (semie {Sint feeorecae Py mee [some na pce jegerem [aime er 116 mies) 2 mils Zone 3 vaste 5 ‘omen evils dnponan or pce