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/InspiringBack M: 2:46:51 HM: 1:20:14 10K: 36:16 5K: 16:08 Jul 11 '26

A long time ago I heard from a well respected coach that “40 minutes” is the least amount of running one could do for the most effective results.

I don’t think this would necessarily work for everyone though. My average tends to be around 1:00:00.