Why Easy Runs Matter More Than You Think

Most runners get the 80/20 rule wrong, says Head Coach, Ben Lucas. Here's how to use it properly and why it can make you a stronger marathon runner.

Running harder isn't always better, says Head Coach, Ben Lucas. Learn why easy runs are the secret to faster marathon performances.

Most runners have heard of the 80/20 rule – eighty per cent easy, twenty per cent hard. Simple, right?

Well, it's also one of the most misunderstood concepts in running.

The mistake people make is thinking easy means too easy. It doesn't.

What does easy running mean?

Easy running is where most of your fitness is built. It's where you develop your aerobic engine, improve recovery and build durability. For most runners training for the TCS Sydney Marathon, easy running should feel conversational. You should be able to chat to a friend without gasping for air.

What does hard running mean?

The other 20% is where sessions like intervals, tempo runs and hill workouts live. These sessions are important. They're also where many runners spend far too much time. What I often see is runners turning every run into a medium-hard effort.

They’re too hard to recover from properly, yet too easy to create meaningful adaptation. They get stuck in the middle. The runners who improve most are usually the ones disciplined enough to keep their easy runs genuinely easy.

Not because they're lazy, but because they're smart. Easy days support hard days and hard days create adaptation. You need both. The 80/20 principle isn't about running slower. It's about running smarter.

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