ΔέσεWhy elite runners run slow — and why you maybe should too
One of the most paradoxical things in running: the best runners in the world run slow on most of their days — much slower than you'd expect. And it's not laziness; it's a strategy with a scientific basis.
The 80/20 rule
Many elite athletes follow what's called polarized training: roughly 80% of the kilometres are run at an easy, relaxed intensity, and only 20% in hard, intense sessions. The easy days are truly easy, and the hard days truly hard.
The 80/20 rule in one picture
What slow running builds
When you run at an easy intensity, your body adapts in ways that build the aerobic base:
More mitochondria are created (the cells' "energy factories"), the network of capillaries becomes denser for better oxygen delivery, fat is used more efficiently as fuel, and the heart grows stronger — sending more blood with each beat.
What slow running builds inside you
The "grey zone"
The mistake many amateurs make is to run constantly at a moderate intensity — neither easy enough to recover, nor hard enough to improve. This "grey zone" brings fatigue without a matching benefit.
Where to spend your intensity
Why the elites look "slow"
It may surprise you, but a marathoner who can run under 2 hours and 5 minutes will often do their easy runs at a pace that looks very slow relative to their ability.
They're not trying to prove anything in every session. They're trying to be better next week, next month, next year — exactly as Kipchoge and Ingebrigtsen teach.
How do you improve it?
Through tempo (threshold) workouts and a solid base of easy running. With time, your body learns to sustain higher speeds for longer. But remember: balance is the secret — the 80/20 rule.
The takeaway? Running slow doesn't make you a slow runner — it builds you to become faster when it matters. Less rush, more patience. 🏃♀️
3 things to remember
- 80% of your training should be truly easy.
- Your aerobic base is built on easy days.
- Avoid spending all your time in the "grey zone".