Running · In-Depth Guide

The Slow Lane Method: The In-Depth Guide

You have read the free guide. The in-depth guide is where The Slow Lane Method becomes a system you can run for good.

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What is inside

  • The grey-zone trap: why running medium keeps you slow
  • Finding your true easy pace with the talk test
  • The 80/20 rule and how to apply it to your week
  • Making the hard 20 percent actually count
  • Why slow running cuts injuries, not just fatigue
  • What to expect in your first month of slowing down

Who it is for

Frustrated runners stuck at the same pace, always a bit tired, always a bit sore, who assume the answer is to try harder.

The result

  • Find your true easy pace, which is almost certainly slower than you run now
  • Use the 80/20 split that elite runners actually train by
  • Make hard days genuinely hard because your easy days were genuinely easy
  • Cut injury risk by getting off the medium-pace grind that wrecks most amateurs

Why this works (the evidence)

We do not ask you to take our word for it. The The Slow Lane Method rests on findings that are well established in the research.

  • Elite endurance athletes perform roughly 80 percent of training at low intensity and about 20 percent at high intensity (the polarised model).Source: Seiler S, International Journal of Sports Physiology and Performance, 2010
  • Low-intensity, high-volume training drives aerobic adaptations (mitochondrial density, capillarisation) that underpin race pace.Source: Laursen PB, Scandinavian Journal of Medicine and Science in Sports, 2010
  • Training at a high heart-rate ceiling on easy days ('the grey zone') raises injury and fatigue without the benefit of either easy or hard work.Source: Maffetone P, aerobic-base training literature

The 14-day no-argument guarantee

Read it, use it, and if you are not getting a different result in 14 days, reply to the delivery email and we refund every penny. No form, no argument.

Common questions

How can running slower possibly make me faster?

Running slowly builds your aerobic engine: a stronger heart, more capillaries, better fat-burning and fresher legs. That bigger engine is what lets you hold a fast pace on race day. Pushing every run keeps you tired and stuck in the middle, where you build neither endurance nor speed.

How slow should my easy runs be?

Slow enough to hold a full conversation without gasping. For most runners that feels almost embarrassingly slow at first. The guide gives you three simple ways to find that pace, including a talk test you can use on any run.

What is the 80/20 rule in running?

Around 80 percent of your running should be easy and slow, and only about 20 percent hard. This polarised split is how elite endurance athletes actually train, and it works just as well for amateurs who usually run too hard, too often.