Evidence-based plan
Runner's Base
Classic 80/20 running structure: mostly easy, with one quality tempo and one long run per week.
Sources & evidence
Every recommendation below links to the original guideline or peer-reviewed study. In plain language, here's what the research found.
International Journal of Sports Physiology and Performance
What it means: Runners improve more when 80% of training is easy and 20% is hard, versus training in the middle.
American Heart Association
What it means: Regular aerobic activity lowers blood pressure and LDL cholesterol, and reduces cardiovascular events.
These summaries are for education, not medical advice. Talk to your clinician before starting a new program, especially if you have a health condition.
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