Tread Lightly Running Podcast

Why 80/20 Doesn’t Work for Every Runner with Jonah Rosner

Dec 13, 2025
Guest
Jonah Rosner
Jonah Rosner, a sport scientist and running performance coach, delves into the nuances of 80-20 running. He reveals how this popular training method, initially intended for elite runners, is often misapplied to recreational runners. Jonah emphasizes the importance of varying training intensities, discussing the significance of mechanical load, and when more demanding workouts are necessary, especially as race day approaches. He also addresses who might not benefit from the 80-20 method, encouraging personalization in training regimens.
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INSIGHT

Origin And Misuse Of 80-20

  • 80-20 originated from observing elite endurance athletes who logged huge weekly volumes with mostly very easy sessions.
  • Jonah Rosner warns social media oversimplifies it into a one-size-fits-all rule that ignores training context.
INSIGHT

Session Counts Versus Time In Zones

  • Early research counted sessions, not minutes, meaning four easy sessions to one hard session was typical among elites.
  • More recent data shows some elites spend more time in the middle zone, blurring strict 80-20 patterns.
INSIGHT

Why Easy Runs Protect Durability

  • Running has exponential mechanical load with speed, so faster sessions create disproportionately more tissue stress than easy runs.
  • Easy runs build tissue durability and allow higher weekly volume with less injury risk.
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