I would like to use the plans and workouts in 80/20 Running as a base for customising my own plans.
I’ve combined “Rule #4: Do tried-and-true workouts” with a couple of the different training plans in Chapter 8 and beyond, and have found that the intensity balance is not consistent with what is published in the book.
On inspection I found that the Moderate/High Intensity duration in the workouts include the rest interval low intensity duration along with the high intensity.
Eg. Speed play Run 12 (p148) 8 x (2 minutes Zone 4/2 minutes Zone 1) -> High Intensity: 32 Minutes. I assumed only 16 minutes high intensity.
Please will you clarify why this is and what is correct.
I would look a little higher level at the training intensity distribution – so a session with moderate to high intensity intervals included in the main set, that work in those upper zones falls in the 20% bucket overall. Sessions in the low intensity zones are your 80%. The rest periods and warm up and cool downs included in the moderate to high intensity workouts are there to facilitate the harder efforts and provide appropriate workout structure.
When it comes to moderate to high intensity efforts – a little goes a long way.