Welcome to The Weekly Stride, a new FREE weekly newsletter from Running Explained! Each week, I’ll be sharing actionable tips, the latest in running science, news, and motivation to help you run smarter, stronger, and more confidently. Whether you're gearing up for a race or simply looking to stay consistent, this is your go-to guide for making steady progress on your running journey. 

 

This week, I answer a question about the “80/20 Rule” (not a rule!), look at new research on sprint interval training, discuss the new Breaking4 project announcement, talk what it means to run by feel, and have a new podcast episode for you on adventure running travel!

 

Ready to take your stride to the next level? Let’s dive in!

 

Founder, Running Explained

Someone in The Run Club asked a great question: “How does the 80/20 rule apply to base-building?” And the short answer is… it doesn’t!

 

The “80/20 rule” — which isn’t a rule, but that’s another conversation— is referring to something called Training Intensity Distribution (TID). Training Intensity Distribution describes the percentage of easy vs. moderate vs. hard running in your week, typically measured by session intensity. So a track workout counts as a “hard” session, even though it includes an “easy” warm-up, recovery jogs, and a cool-down.

 

In the 80/20 TID model, roughly 80% of your running is easy effort, and about 20% is moderate to hard effort. But this isn’t a guideline for how to write all your training; there’s no One Right Way to structure a plan (if there were, we’d all just follow that One Plan and be done with it!). While you may find that sometimes your training generally follows an 80/20 split in some cycles, you may also find your training has a 75/20/5 (i.e. Pyramidal) split, or a 60/40 split, or a 95/5 split in others, like in base-building!

 

Bottom line: different training cycles = different intensity mixes. There's no one “right” way—just the right distribution for the work you're doing right now.

Pssst: Looking for a plan to follow for your next training cycle? Browse our race and base training plans here!

Yesterday, Nike announced Breaking4: Faith Kipyegon vs. the 4-Minute Mile. No woman has run the mile in under 4 minutes, but Faith Kipyegon, the current world record holder in the mile (4:07.23) and 1500m, has come closest… and now Nike is going all-in, just like with the Breaking2 marathon project, to help her get there. Ambitious? Yes. Cool? Absolutely! Possible? Oh I sure hope so! But this is a monumental undertaking; going under 4 minutes means Kipyegon will have to shave 7.24 seconds (about 3%) off her current world record time on June 26 in Paris in a sport where world records are sometimes set by fractions of a second. But as we've seen time and time again, turning the impossible into the possible starts with believing it's possible in the first place. 

In this episode, I sit down with Michael Mazzara, CEO of Rogue Expeditions, to explore how running can be an opportunity for adventure, connection, and personal growth. From trail running in Morocco to navigating setbacks like injuries and nutrition missteps, Michael shares how shifting the focus from competition to experience transformed his relationship with the sport.

 

If you’ve ever dreamed of seeing the world on two feet—or just need a reminder that running is about more than PRs—this one’s for you. Tune in wherever you get your podcasts or watch on YouTube! 🎧

A recent study looked at how adding intermittent sprint training can boost your running economy (RE) and leg stiffness (LS)—two key factors in improving your performance. Now, as a distance runner, you might be wondering where sprint interval training (SIT) fits into your training plan; while it’s incredibly beneficial for improving speed, leg stiffness, and running economy, timing is everything.

 

In this week's Research Rundown post, I share my thoughts on this research and when and how to incorporate sprints into your routine. From the base-building phase, where sprint intervals can help build strength and power, to race-specific training, where we need to be careful not to overdo it—I'll explain how to add sprint training effectively (and also how it's different from strides!)

I'm thrilled to announce that we are launching an exclusive group training program for the Philadelphia Half Marathon and Philadelphia Marathon this fall!  Whether you’re aiming for your first race or chasing a big PR, this program is designed to help you reach your goals alongside a community of runners all working toward the same race day success.

 

From personalized training plans to expert guidance on training, nutrition, goal-setting, strength training, and more, plus in-person race weekend support and a community of like-minded athletes, we’ve got everything you need to feel confident and prepared on race day!

 

Spots are limited, so make sure you’re the first to know when registration opens by signing up for the interest list!

 

👉 [Philadelphia Group Program Interest List]

Whether you’re training for your first race, working on your next PR, or coming back from a break, we’ve got the tools and support to help you along the way.

Explore our science-backed training plans, personalized coaching services, and educational resources designed to make your running journey as effective and enjoyable as possible.