Polarised training is how we are led to believe that all elites train. 80% below AeT and 20% above AnT. This means very little tempo/threshold running.
Do elites really do few tempos, and if so, why is it such an important workout for non elites?
Polarised training is how we are led to believe that all elites train. 80% below AeT and 20% above AnT. This means very little tempo/threshold running.
Do elites really do few tempos, and if so, why is it such an important workout for non elites?
Threshold training is used in the polarized approach.
I would classify the the AnT workout/tempos as in the 20% and AeT tempo in the 80%
As a "victim" of crappy 1990's training let me try and explain why/how I feel the 80/20 model is different and (for most people) effective.
80/20 basically means that you need to spend a $hit-ton of time running pretty slowly. Then the other 20% of the time, you go "hard", where "hard" can equal fast (like 200s or 5 min efforts at 5K pace), but it can also equal "moderatespeed-but-long"(aka up to 60 mins of threshold). In the 1990's in HS training for the 1600/3200/5K XC we ran 25-35 MPW and did a bunch (2-3 days/wk) of intervals + a 60-70 min "long run". We ran "easy" days at like 6:15 pace because it was only 5 miles and "harder was better". We were able to do hard workouts like 20X 400 on short rest at mile pace, but there was no aerobic development to grow from. It was basically natural talent and toughness (and injury resistance eventually), with a bit of adaptation to lactic tolerance, etc.
In the 80/20 model, it would look more like 60-80 MPW with each week comprised of 1 pretty big & nasty workout, one easier workout and a really long run (up to say 2 hrs). I'm old (40), a bit heavy and working 45-50 hours per week but have been able to smash all of my HS prs down to 1600 running an hour each morning and just under 2 hrs every Saturday. I was far from great in HS, but finished on the podium in CO in the 1600 and won a championship in the 4X800. Plus training is actually enjoyable because it's mostly just jogging around and when it's a hard day it's just one day of suffering and you're rested enough to run fast and hurt a bit. I just drag buddies out to jog with me at 7:30 pace on easy days and we bullshit the whole time.
Note, this is just my experience, but it's working after a decade-long break away from running.
Alfie wrote:
Polarised training is how we are led to believe that all elites train. 80% below AeT and 20% above AnT. This means very little tempo/threshold running.
Do elites really do few tempos, and if so, why is it such an important workout for non elites?
20% is actually a LOT of tempo/threshold training, unless it's mostly marathon pace and your mileage isn't very high. For most people it's more like 90/10 if that.