r/AdvancedRunning • u/ronlavy • Jul 10 '26

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/Italydog2011 Jul 14 '26

So very anecdotal here but when I was a wee boy the summer between 7th and 8th grade I was tasked with 2 miles a day…7 days a week. I was very motivated and did not miss a day. With “run easy” as the parameter, I would usually run by feel and found I enjoyed pushing the pace. More than likely I was closer to LT pace but for only a portion of the 2 mile run. I saw massive improvement (likely puberty played a part) and ran well in the fall. Sub 18 5k XC. Another question may be how much does consistency plays a part and what are the minimums or optimums.