# On 80/20 training, what exactly counts as the "tough 20%"?

I have read JohnP (and others) say this many times:

There are two big mistakes that most amateur runners make. They go too hard on their easy days, and not hard enough on their hard days. This usually means they don't get as much out of their speedwork as they could, and they don't go easy enough to really get a good recovery.

Taking that into consideration, I am now doing some tests on 80/20 training. That is, running 80 per cent of the time on low intensity and 20 per cent training hard.

It seems to be a good, scientifically based ratio and want to give a good try.

However, I wonder how is this 20% calculated: does it cover all the kms you run the day that is hard or just the ones that are run fast?

That is, say I do a pyramidal fartlek consisting on:

• 1' at 5K page, 1' rest (running slow)
• 2' at 10K pace, 2' rest
• 3' at HM pace, 3' rest
• 2' at 10K pace, 2' rest
• 1' at 5K page, 1' rest

What should I compute on the "20% bucket"? The 1' + 2' + 3' + 2' + 1' = 9' or also the other 9' where I rest?