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Pace
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Running knowledge
80% of your runs should feel easy
The 80/20 rule: elite runners do 80% of training at low intensity (conversational pace) and only 20% hard. Going too hard too often leads to burnout and injury. Easy runs build your aerobic base — the foundation of all performance.
Don't increase mileage more than 10% per week
The 10% rule is one of the most evidence-backed guidelines in running. Tendons and bones adapt slower than cardiovascular fitness. Jumping too far too fast is the #1 cause of running injuries like shin splints and stress fractures.
Walk breaks don't slow you down — they speed you up
The Galloway method uses strategic walk breaks to reduce fatigue and injury. Many runners finish marathons faster with 1-minute walk breaks every 8 minutes than running the whole way. It feels wrong — but it works.
Heart rate zones matter more than pace
Pace varies with terrain, heat, fatigue, and altitude. Heart rate gives you a more accurate picture of actual effort. Zone 2 training (roughly 60–70% of max HR) is where most aerobic gains happen and where most runners should spend their easy days.