80/20 - it’s not implemented right. Try this instead.

If you’ve trained with me or followed my philosophy for any amount of time, you’ve heard me preach the importance of building a strong aerobic engine. It’s the foundation of everything we do as endurance athletes. But one area I see a lot of runners go wrong is how they apply the popular 80/20 rule—80% easy, 20% hard. While the principle is sound, the way it’s often implemented misses the mark.

The issue? Most runners define “easy” as barely moving and “hard” as red-lining. That leads to a cycle of hammering gut-wrenching workouts, followed by days of pure survival jogging. It’s inconsistent, unsustainable, and often leads to injury or burnout.

What actually builds the aerobic engine isn't smashing intervals—it’s stacking week after week of steady aerobic work. That means your long runs, your zone 2 efforts, and yes—those overlooked but powerful zone 3 aerobic threshold runs. These are runs where you're working just below that line where breathing gets heavy and form starts to fade. It's hard enough to make fitness gains, but controlled enough to recover and come back for more.

I’ve seen this play out time and again with the athletes I coach—and in my own racing. When we focus on sustainable efforts and gradually layer in zone 3 work, the results are big: stronger finishes, more consistent pacing, and faster recovery. And perhaps most importantly—a lower risk of injury.

Building your aerobic engine isn't flashy, but it works. It’s how we get durable, fast, and race-ready without frying ourselves. Consistency > hero workouts, every time.

If you’re serious about long-term progress, start with the aerobic engine—and treat it like the priority it is.

So, how do we build the aerobic engine?

I teach my athletes to think of their training like building a car. The engine is your aerobic system. The chassis—your strength, durability, mobility—holds it all together. And your training plan is the roadmap.

Here’s how we build the engine the right way:

1. Consistent Weekly Mileage
You don’t need to be doing 70+ mile weeks to get faster. What matters more is progressive, consistent mileage that’s appropriate for you. Most first-year athletes start with 20–25 miles per week and gradually increase from there. The key is not one big week—it’s stacking 10, 12, 16 solid weeks in a row. That's where the gains are.

2. Long Runs (Your Weekly Upgrade)
The long run is the cornerstone of endurance training. It stretches your aerobic system, teaches your body to burn fuel efficiently, and develops mental toughness. We often finish these runs faster than we start—called negative splitting—this extension into zone 3 on long runs is rocket fuel.

3. Steady Runs (Zone 2–3 Sweet Spot)
If long runs are the heavy hitters, steady runs are the silent assassins. These runs, usually 2–3 times a week, are done in zone 2 and sometimes zone 3—your aerobic threshold. It’s not an all-out effort, but it’s not easy either. It’s controlled, sustainable work that builds engine size and running economy.

4. Recovery Runs
Yes, even recovery runs build your aerobic system. The trick is they allow you to get in volume while recovering from harder efforts. If you skip these or run them too hard, you're missing one of the most useful tools in your week.

5. Strategic Workouts (Not Just Smash Fests)
Workouts like tempos, fartleks, hills, and race-pace reps all have their place. But they’re the spices, not the main dish. We schedule 1–2 quality sessions per week—not to destroy you, but to prepare you. The goal is to stimulate adaptation, not require three days to recover.

6. Frequent Strides (Rev the Engine)
Strides—short bursts of speed done after easy runs—are like revving the engine. You get your nervous system firing, reinforce good mechanics, and remind your legs how to run fast—without needing a full workout.

7. Strengthen the Chassis
None of this works if the body breaks down. That’s why we prioritize strength training, mobility, and body care. A stronger chassis means a more resilient runner—period.

Live What You Love
~ Coach Dusty