Polarized Training For Endurance

Polarized Training For Endurance Got 10 weeks to train for a 10K event? If you're working up to competing in one of these popular races, a study published in the International Journal of Sports Physiology and Performance offers some tips for recreational endurance runners that might help you improve your finish.

Researchers compared the effects of threshold training to a polarized model. The threshold group put emphasis on work at 85% to 90% of maximum heart rate, with much less time spent at lower and higher intensities. Polarized training focuses on low-intensity running, with less than a tenth of the training block performed at 85% to 90% of max heart rate and only a little more (15% to 20% of the time) spent on high-intensity effort.

True Strength Moment: After 10 weeks, both groups improved 10K performance compared to their times before the program began. Although the differences weren't considered statistically significant, polarized training helped runners shave almost a minute more off their finish compared to runners who engaged in threshold training. If you're a recreational runner training 5 to 8 times a week, limit high-intensity sessions to once or twice weekly.
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