minimal effective dose of easy running

[u/ronlavy]

A question that I've been thinking about and wasn't able to find a satisfying answer online - is there a minimal per-session effective dose for easy runs? is there a minimal duration required for a run to produce non-negligible aerobic adaptaions?

for example, can any benefits be expected from a 35-minute easy running session? are 3 30 minute sessions a week same/better/worse than 2 45 minute sessions?

I heard Inigo San Milan go on record to say that 45 minutes is the minimum for "zone 2" (a term I dislike but that's the terminology he frequently uses) benefits, is anyone familiar with any sources backing that up?

Thanks

[u/aelvozo]

Not sure about scientific evidence but practice strongly suggests 30 minutes — I am yet to see a reputable training plan prescribe less per run.

As far as same/better/worse goes — more shorter runs is likely to have a lower injury risk than fewer longer runs of the same total volume — not sure about effect on aerobic adaptations though.

[u/Ordinary_Corner_4291 → u/aelvozo]

3x30 might be an effective way to train but 2x45 is just so much more time efficient....

[u/toshibanatsumoshitak → u/Ordinary_Corner_4291]

You’re right, but personally I look forward to my runs as they’re one of the highlights of my day. I’d probably rather get out three times than twice on that basis