Train Slow to Run Fast
A Flexible Approach to Planning
Running should not dictate your life, and your training shouldn't be a source of constant stress. I prefer to view training programmes as schedules or guidelines rather than rigid "plans." My philosophy is built on listening to your body and ensuring running remains a life-enhancing activity. A cornerstone of this approach—and the secret to long-term progress—is mastering the art of running slowly.
The Science of Low-Intensity Training
To build a powerful aerobic engine, the majority of your miles must be performed at a truly easy intensity. I utilise two primary methods to help you find your "aerobic floor":
The MAF Method (180-Minus-Age): Developed by Dr Phil Maffetone, this is a brilliant starting point for building a base. If you are 40 years old, your maximum aerobic heart rate is 140 bpm. During your base phase, 140 bpm is the "ceiling"—not the average.
The Norwegian Foundation (70% of Max HR): In the Norwegian system, recovery and easy runs are strictly controlled, typically staying at or below 70% of your maximum heart rate (HR Max). This ensures you are fresh enough to execute your "Singles" or threshold sessions with precision.
A Note on Patience: Initially, staying below these heart rate caps can be frustrating. You may find yourself walking on hills or moving significantly slower than your "normal" pace. Stick with it. This is the process of teaching your body to burn fat efficiently and sparing your nervous system from unnecessary burnout.
The 80/20 Rule (and Why I Start at 100/0)
A popular professional standard is 80/20 training: 80% of your mileage is very easy, and 20% is high-intensity speedwork. However, many runners underestimate how little "hard" running they actually need.
Consider this: if you run 30 miles a week, a hard 5k Parkrun accounts for roughly 10% of your weekly volume. If you then add an interval session, you have already exceeded the 20% threshold. To ensure long-term health and injury prevention, I favour a progressive introduction to intensity:
Phase 1 (The Base): 100% easy running (100/0). No speedwork; just building "time on feet."
Phase 2 (The Transition): 90% easy and 10% intensity (90/10). This might be just one Parkrun or a short hill session.
Phase 3 (The Performance): Moving toward an 80/20 split once your aerobic base is robust.
By prioritising the "slow" days, we ensure that when it is time to run fast, your body is actually capable of delivering its best performance.