80/20 Running

Question 1

What is a common mistake made by many runners?

Answer 1

Running too hard too often

This mistake limits their progress and can lead to fatigue.

Question 2

What ratio of easy runs to hard runs do elite runners typically follow?

Answer 2

Four easy runs for every hard run

Recreationally competitive runners often do just one easy run for every hard run.

Question 3

What is the 80/20 Rule in running?

Answer 3

80 percent of training at low intensity and 20 percent at high intensity

This principle has been shown to yield better results than more intense training.

Question 4

What is the ventilatory threshold?

Answer 4

The intensity level at which the breathing rate abruptly deepens

This threshold helps define low intensity for runners.

Question 5

True or False: The majority of runners train at a truly comfortable intensity.

Answer 5

False

Most runners push themselves a little too hard, leading to fatigue.

Question 6

What is a key reason many runners do not train at a comfortable intensity?

Answer 6

Humans are naturally task-oriented

This leads them to focus on covering distance rather than maintaining a comfortable pace.

Question 7

What is the effect of heart rate monitoring in training?

Answer 7

Helps runners to slow down

Pace targets are better for encouraging effort during high-intensity workouts.

Question 8

What training approach did Arthur Lydiard advocate for?

Answer 8

Low-intensity, high-volume training

Lydiard believed this approach emphasized endurance building.

Question 9

What was Arthur Lydiard’s conclusion about running faster?

Answer 9

To run faster, one must run farther

He emphasized the importance of stamina in distance running.

Question 10

What is the difference between the 80/20 method and polarized training?

Answer 10

80/20 focuses on maximizing low-intensity training; polarized minimizes moderate-intensity training

Both approaches can be used together in a training program.

Question 11

What is the significance of the findings from the Salzburg study?

Answer 11

The polarized training group showed the biggest performance gains

Their time to exhaustion increased significantly.

Question 12

What does a typical training week for Lydiard’s runners look like?

Answer 12

Monday: 10 miles,
Tuesday: 15 miles,
Wednesday: 12 miles,
Thursday: 18 miles,
Friday: 10 miles,
Saturday: 15 miles,
Sunday: 24 miles

This illustrates the high volume of low-intensity training.

Question 13

What was the effect of Lydiard’s training approach over time?

Answer 13

Runners improved steadily year after year

This approach did not yield immediate results but showed long-term benefits.

Question 14

What was the increase in time to exhaustion for the polarized training group?

Answer 14

17.4 percent

This was measured during the incremental run or bike test.

Question 15

What is a key lesson from the Salzburg study regarding high-intensity training?

Answer 15

A little goes a long way

High-intensity training is essential, but overdoing it may not yield the best results.

Question 16

Which group experienced the least improvement in the study?

Answer 16

The two groups that completely avoided the high-intensity zone

This indicates the importance of including high-intensity training.

Question 17

What is the recommended percentage of training at low intensity for optimal performance?

Answer 17

80 percent

This should be paired with a fair portion of the remaining 20 percent devoted to high-intensity efforts.

Question 18

Fill in the blank: Use heart rate to stay in _______ during a Recovery Run.

Answer 18

Zone 1

Zone 1 typically represents very low intensity.

Question 19

What intensity zone should be maintained during a Foundation Run?

Answer 19

Zone 2

This is the target heart rate zone for this type of run.

Question 20

What type of run involves finishing at Zone 3 intensity?

Answer 20

Fast Finish Run

This type of run incorporates a surge in intensity toward the end.

Question 21

Why do runners tend to lose more weight than individuals participating in other fitness activities?

Answer 21

They measure workouts by distance covered

This contrasts with time-based measurements of other activities, making energy expenditure more consistent.

Question 22

What is a common reason people stop running after starting for weight loss?

Answer 22

Weight loss is not a strong motivator for long-term adherence

Enjoyment of the activity often becomes a key factor for continued participation.

Question 23

What does the standard exercise formula for weight loss typically include?

Answer 23

Three strength workouts and three high-intensity cardio workouts per week

This formula has been popularized for weight loss programs.

Question 24

What is the 80/20 Rule in running training?

Answer 24

80 percent low intensity, 20 percent high intensity

This principle is considered effective for achieving peak running fitness.

Question 25

Fill in the blank: People tend to eat more after _______ than they do after running.

Answer 25

walking or swimming ## Footnote This may affect overall weight loss outcomes.

Question 26

What did Stuart Galloway's 2013 study find regarding 80/20 training for cyclists?

Answer 26

An 85 percent increase in high-intensity endurance capacity ## Footnote This was compared to a smaller increase with 57/43 training.

Question 27

Who made the most important training discovery in the history of running?

Answer 27

Arthur Lydiard ## Footnote Arthur LydiardHis work laid the groundwork for subsequent breakthroughs in training methodologies.