Easy Days, Big Gains: 80/20 Marathon Training
CEFR: B2
Read/Listen first
On Monday evening, I meet my friend Lucas outside the station for our easy run. We both had long days at work in the factory, so we agree to keep a relaxed pace and just talk. I’m training for my first marathon, and my new coach told me about the 80/20 rule: most runs should feel comfortable, not hard. When we start, my legs feel heavy, but after ten minutes the endorphins kick in and my breathing settles. We follow a quiet path through the forest, listening to our footsteps on the soft ground. I explain my training plan to Lucas: three short easy runs, one long run at the weekend, and only one fast workout. He asks if I’m worried about injury, and I say that slow days protect my body so I can enjoy the race day experience.⚡ Learning goals
- Can describe a simple weekly marathon training routine using present simple.
- Can explain the 80/20 rule for running and why most runs feel easy.
- Can talk about how work and training affect energy, motivation, and recovery.
✨ Key language
- keep a relaxed pace “We keep a relaxed pace after work.”
- the endorphins kick in “After ten minutes, the endorphins kick in.”
- protect my body “Easy runs protect my body from injury.”
⚙️ Rules & Grammar — 4 Structures
1️⃣ Present simple for habits
Rule: Use the present simple to describe regular habits and routines in your week.Examples: I meet my friend outside the station every Monday.; We both have long days at work.; I explain my training plan to Lucas each week.
Common pitfall + fix: Learners often say “I am meeting my friend every Monday.” — Use the present simple “I meet my friend every Monday” for a repeated action.
Choose the correct sentence about a regular habit.
Tip: For habits, use the present simple, not continuous or future.
Fill with the best answer: Every week, I ___ my friend for an easy run.
Tip: Use the base form “meet” to describe a regular habit.
2️⃣ Present continuous for current training
Rule: Use the present continuous to talk about temporary actions happening around now, such as a training period.Examples: I’m training for my first marathon this year.; We’re running more slowly this month.; I’m following a new training plan from my coach.
Common pitfall + fix: Learners sometimes use the present simple for temporary projects — say “I’m training for a marathon” instead of “I train for a marathon” when it is a current project.
Choose the sentence that describes a temporary situation.
Tip: Look for “am / is / are + verb-ing” for actions around now.
Fill with the best answer: Right now, I’m ___ for my first marathon.
Tip: Use the -ing form after “am” for current activities.
3️⃣ Be going to for future plans
Rule: Use “be going to” to talk about clear plans and intentions for the future, such as a race day.Examples: I’m going to run my first marathon next spring.; We’re going to follow the 80/20 rule this season.; Lucas is going to join my long run at the weekend.
Common pitfall + fix: Learners sometimes mix “will” and “going to” — use “going to” when the plan already exists, not when you decide at the moment of speaking.
Choose the sentence that shows a clear future plan.
Tip: Use “going to” when the decision is made and the plan is real.
Fill with the best answer: I’m ___ run a long race next spring.
Tip: Write the two-word expression we use for intentions.
4️⃣ Phrasal verb “kick in”
Rule: Use “kick in” to say that an effect starts, especially for feelings or energy.Examples: After ten minutes the endorphins kick in.; The tired feeling kicks in at the end of a long run.; My motivation kicks in when I see progress in my training plan.
Common pitfall + fix: Learners sometimes say “start to feel endorphins” — use the natural phrasal verb “the endorphins kick in” instead.
Choose the sentence that correctly uses “kick in”.
Tip: “Kick in” means “start to have an effect”.
Fill with the best answer: The calm feeling starts to ___ after a few minutes.
Tip: Write the two-word verb from the mini text.
✍️ Vocabulary
marathon
Meaning: a long-distance running race of about forty-two kilometers.Synonyms: long-distance race, endurance race.
Chunk/Idiom: run a marathon.
Example: She wants to run a marathon before her fortieth birthday.
Morphology: noun; plural: marathons; related verb: run.
Self-practice: Write one sentence about a marathon you have run or would like to run.
training plan
Meaning: a structured schedule of workouts to reach a fitness goal.Synonyms: program, schedule, routine.
Chunk/Idiom: stick to a training plan.
Example: I follow a simple training plan with three easy runs a week.
Morphology: noun phrase; head noun: plan; related verb: train.
Self-practice: List three key points you would include in your own training plan.
pace
Meaning: the speed at which you run or move over a distance.Synonyms: speed, tempo, rhythm.
Chunk/Idiom: keep a relaxed pace.
Example: On easy days we keep a relaxed pace and talk while running.
Morphology: noun; related verb: pace; adjective form: paced, slow-paced.
Self-practice: Describe the pace you prefer when you run or walk with a friend.
endurance
Meaning: the ability to continue an activity for a long time without stopping.Synonyms: stamina, staying power, resilience.
Chunk/Idiom: build endurance slowly.
Example: Long easy runs help you build endurance without feeling destroyed afterward.
Morphology: noun; related adjective: enduring; related verb: endure.
Self-practice: Write one way you build endurance in your daily life or training.
endorphins
Meaning: chemicals produced by the body that reduce pain and create a good feeling.Synonyms: feel-good chemicals, natural painkillers, happy hormones.
Chunk/Idiom: the endorphins kick in.
Example: After ten minutes the endorphins kick in and my mood improves.
Morphology: plural noun; singular: endorphin; related adjective: endorphin-rich.
Self-practice: Note one activity in your week that makes your endorphins kick in.
injury
Meaning: physical damage to part of the body, often from an accident or sport.Synonyms: damage, wound, harm.
Chunk/Idiom: worry about injury.
Example: I worry about injury, so I respect my easy recovery days.
Morphology: noun; plural: injuries; related adjective: injured; related verb: injure.
Self-practice: Write one short tip to help other runners avoid injury during training.
☁️ Examples (+ audio)
Most of my weekly runs feel slow and comfortable.
My coach tells me to trust the easy days.
The forest path helps my legs recover after work.
On race day, I want to enjoy the whole experience.
✏️ Exercises
Grammar
Which sentence correctly describes an easy training run from the text?
Tip: After “we”, use the base verb “agree”, not “are agree”.
Choose the correct sentence about a future training decision.
Tip: Remember “be going to” needs the verb “to be”.
Fill with the best answer:
I’m __________ for my first marathon this year.Tip: Use the -ing form to show a current project.
Fill with the best answer:
After ten minutes the endorphins __________ and I feel better.Tip: Use the same phrasal verb you saw in the mini text.
Vocabulary & Comprehension
According to the text, what is the writer’s basic training plan?
Tip: Scan the mini text for numbers and types of runs.
Why does the writer keep some days very easy?
Tip: Look at the last sentence of the mini text.
Fill with the best answer:
We both had long days at work in the __________.Tip: Remember where the writer and Lucas work before they run.
Fill with the best answer:
We follow a quiet path through the __________ after work.Tip: Think about the soft ground they run on after work.
✅ Guided practice
Mini-dialogue:
A: I’m training for my first marathon, but I’m always tired after work.B: Try the 80/20 rule. Most days should feel easy, not hard.
A: So I keep a relaxed pace on weekdays and save my energy for long runs.
Why this matters:
Easy days help you build endurance without constant exhaustion. They reduce the risk of injury and keep your motivation strong over many weeks of training.Verb & Adjective Pack:
build endurance — Long easy runs build endurance for race day.recover — A slow run helps my legs recover after the factory shift.
exhausted — Without easy days I feel exhausted before the weekend.
Try & compare:
Fill with the best answer: On easy days we keep a __________.
Tip: Use the same two-word phrase from the mini text.
Self-correction: Fix the sentence: Slow days making my body safe for the race day experience.
Tip: Use the present simple and keep the meaning from the mini text.
Practice aloud: Listen, repeat, then type the sentence.
After ten minutes the endorphins kick in and my breathing settles.
Tip: Focus on the rhythm of the sentence and the phrasal verb “kick in”.