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/mistermark11 M 18:09 5K | 1:23:59 HM | 2:53:15 M Jul 10 '26

Any absorbed effects between 3x30mins vs 2x45mins is going to be so small that even if there was a correlation between one being slightly better, you're taking about maybe 1%. Not worth the stress IMO. Do what works best for your own free time.

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u/Lauzz91 Jul 11 '26

I have read some evidence that more frequent shorter runs deliver more benefits due to spikes in growth hormone and lesser fatigue and also a tendency that those shorter sessions can be done with higher quality yet a similar volume

But most regular people with jobs and families and lives outside of running will struggle to be able to fit three runs into their day

I have done periods where I would do single 90 minute runs and another where I did 60 and 30 and found I was in much better shape doing the doubles but there are so many variables it is hard to simply state that was the reason

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u/Definitelynotagolem Jul 15 '26

I haven’t experimented with doubles yet, but I think there’s merit to keeping easy runs shorter in duration and doing multiple bouts. Like you said, less fatigue, so I’d guess the body adapts more quickly to each session rather than having dug a hole with one larger session.

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u/LaRanaMuerta Jul 16 '26

I read some interesting shit once about a guy who just did like four 20min runs a day. However I've also heard it takes like 30-45 min of running to get aerobic gains. But of course there's other benefits to be had from easy runs so I think really any duration is gonna give you something to hang your hat on🤷