Training Strategies for Endurance Runners: Polarized vs. Threshold Training – All Roads Lead to Rome

You’ve probably heard the expression, “All roads lead to Rome.” Much the same could be said about endurance training when it comes to seeking improvement. However, not all roads are built equally and some are bumpier than others.

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Endurance running requires meticulous training strategies to optimize performance. Among various factors, training intensity distribution plays a crucial role. In an article published in Frontiers Physiology, the principal investigators focus on two prevalent training models in endurance sports: Polarized (POL) and Threshold (THR) training, discussing their impacts and effectiveness based on their scientific insights.

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Summary Outline:

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• Polarized vs. Threshold Training Models
• The Impact on Performance
• Physiological Adaptations
• VO2max Considerations
• High-Intensity Training: A Double-Edged Sword
• Conclusion and Practical Implications

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Polarized vs. Threshold Training Models

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The POL model is characterized by a training distribution where approximately 75-85% of the total training volume is performed in the low-intensity zone, 5-10% in the moderate-intensity zone, and 15-20% in the high-intensity zone. This approach contrasts with the THR model, where a significant portion (35-55%) of training occurs in the moderate-intensity zone, with a smaller percentage (45-55%) in the low-intensity zone (Stöggl & Sperlich, 2014).

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The Impact on Performance

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A POL training model can lead to significantly greater improvements in endurance performance compared to the THR model. This finding is particularly evident in time-trial performance tests, which are closely correlated with actual race performance in both cycling and running. The POL model's emphasis on low-intensity training correlates positively with long-distance race performance in elite runners (Stöggl & Sperlich, 2014).

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Physiological Adaptations

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Investigations into the physiological adaptations behind these training models provide interesting insights. For instance, one study explored how POL and THR models influence lactate transporters in muscle fibers. The hypothesis was that the high volume of low-intensity training in the POL model would increase type I oxidative (slow-twitch) muscle fibers. However, the short duration of the study (6 weeks) showed no significant changes in these fibers, indicating that longer training periods might be necessary to observe such adaptations (Stöggl & Sperlich, 2014).

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VO2max Considerations

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VO2max, or the maximal rate of oxygen consumption, is a critical measure of aerobic power and is strongly linked to endurance performance in both 10-km runs and marathons. Both training models aim to improve VO2max, but the POL model seems to have a more significant impact on enhancing this key physiological parameter (Stöggl & Sperlich, 2014).

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High-Intensity Training: A Double-Edged Sword

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While high-intensity aerobic training is essential for improving endurance sport performance, its overemphasis, as seen in some THR models, can lead to performance declines. This fact underscores the importance of balancing training intensity and highlights the POL model's effectiveness in structuring training programs for endurance athletes (Stöggl & Sperlich, 2014).

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Conclusion and Practical Implications

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Endurance coaches and athletes should recognize the significant impact of training intensity distribution on performance. The evidence suggests that a POL training model, with its emphasis on low and high-intensity training, can lead to greater improvements in endurance performance compared to a traditional THR model. However, it is crucial to tailor training programs to individual athletes' needs, taking into account their specific physiological responses and performance goals (Stöggl & Sperlich, 2014).

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References

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1. Stoggl, T. and Sperlich, B. Polarized training has greater impact on key endurance variables than threshold high-intensity, or high volume training. Front Physiol 5: 1–9, 2014.