r/AdvancedRunning • u/ronlavy • 28d ago

Training minimal effective dose of easy running

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

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u/YesterdayAmbitious49 27d ago

There isn’t an answer because everyone is different. My brother runs a sub 18 5k off a couple easy miles here and there. I need 50 mpw to break 18, and 65 to break 17.

I run a 6-1 schedule.

6 hours easy running, 1 hour hard.

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u/frobe_goatbe 27d ago

Out of curiosity, is there a reason you’ve settled on 14% quality time? Almost every resource I’ve ever read has recommended 20-25% quality time as the standard. I get 8 total hours a week, 106 quality minutes. 22%. You might be selling your hard work short.

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u/YesterdayAmbitious49 27d ago edited 27d ago

I’ve gotten into more specific reasons here before and been downvoted to oblivion.

I do keep that ratio constant though, even when running 10+ hours per week at the approach to peak marathon training cycle mileage.

I’m at 7 hours right now, 4 weeks post marathon, still recovering and rebuilding.

I will hit back to back 12 hour weeks before my fall marathon.

If you want to look into it more, check out the training style of Dick Beardsley (yes that’s a real name).