Polarized training

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5 Aug
8:52am, 5 Aug 2022
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Oscar the Grouch
15s isn't long enough for Garmin to detect the move to the faster speed and back, hence the time appearing slow.
5 Aug
8:54am, 5 Aug 2022
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Oscar the Grouch
Also, your heart won't have opportunity/need in 15 seconds (much like the Garmin) to react and with 2.30 rest, it is getting way back to normal. I'm *not* saying the session hasn't done you good, just that the stats associated with it, compared to how you felt, are off for good reason
SPR
5 Aug
9:48am, 5 Aug 2022
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SPR
My usual setup is 10 sec sprints with a 5 sec lead in to get a rolling start. I mainly use peak speed to measure things with an eye for average but appreciating it can lag.

HR monitors can't react fast enough is my experience. HR isn't the point of the session though
5 Aug
12:53pm, 5 Aug 2022
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Kieren
Thanks. Peak speed showed 1:43/KM which is bit more believable but I'll just rely on visual landmarks to gauge how I am doing.

I had track today and the legs were fresh enough to hit my reps so I'll keep the hill reps in.

Strides felt a bit better today but that's probably in my head.
5 Aug
5:52pm, 5 Aug 2022
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riggys99
I use the same hill start at the same point and just keep a eye on where I am finishing the reps. I do them on a hill with trees at the side so I can also count the trees on my jog back down.
28 Sep
10:14am, 28 Sep 2022
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riggys99
Started using the 80/20 approach having bought the book a few years back. Decided a change was needed after a year of frequent injuries

Used the 80/20 calculator to define my zones. So far seems to agree with me. Did a half marathon On 18/9 in 1:32.25 but only started 80/20 the week before. Next half is 20/11 so be interesting to see how it goes.
29 Sep
10:34pm, 29 Sep 2022
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GlennR
Hope to goes well.
29 Sep
11:27pm, 29 Sep 2022
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Steve NordRunner
BTW, riggys99, I'm not sure if it has been mentioned recently, but you can get an idea of how the 80/20 proportions are going by looking at Fetch's HR analysis set for a short period like 3 months. I don't follow it slavishly but at least like to see a bimodal distribution, 7nlike when I did a year or two plodding with just one hump on the distribution of JRs. E.g. fetcheveryone.com/training-analysis-heartrate.php?category=R&year=2022&month=7
30 Sep
8:04am, 30 Sep 2022
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riggys99
Thanks Glennr

Looks interesting Steve will have to play with it
30 Sep
9:56am, 30 Sep 2022
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Bowman 🇸🇪
That one is great Riggys and Steve, it made me get a better overview for sure.

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About This Thread

Maintained by Canute
Polarised training is a form of training that places emphasis on the two extremes of intensity. There is a large amount of low intensity training (comfortably below lactate threshold) and an appreciable minority of high intensity training (above LT).

Polarised training does also include some training near lactate threshold, but the amount of threshold training is modest, in contrast to the relatively high proportion of threshold running that is popular among some recreational runners.

Polarised training is not new. It has been used for many years by many elites and some recreational runners. However, it has attracted great interest in recent years for two reasons.

First, detailed reviews of the training of many elite endurance athletes confirms that they employ a polarised approach (typically 80% low intensity, 10% threshold and 10% high intensity. )

Secondly, several scientific studies have demonstrated that for well trained athletes who have reached a plateau of performance, polarised training produces greater gains in fitness and performance, than other forms of training such as threshold training on the one hand, or high volume, low intensity training on the other.

Much of the this evidence was reviewed by Stephen Seiler in a lecture delivered in Paris in 2013 .
vimeo.com

In case you cannot access that lecture by Seiler in 2013, here is a link to his more recent TED talk.

ted.com
This has less technical detail than his 2013 talk, but is nonetheless a very good introduction to the topic. It should be noted that from the historical perspective, Seiler shows a US bias.

Here is another useful video by Stephen Seiler in which he discusses the question of the optimum intensity and duration of low intensity sessions. Although the answer ‘depends on circumstances’ he proposes that a low intensity session should be long enough to reach the point where there are detectable indications of rising stress (either the beginning of upwards drift of HR or increased in perceived effort). If longer than this, there is increasing risk of damaging effects. A session shorter than this might not be enough to produce enough stress to achieve a useful training effect.

https://www.youtube.com/watch?v=3GXc474Hu5U


The coach who probably deserves the greatest credit for emphasis on the value of low intensity training was Arthur Lydiard, who coached some of the great New Zealanders in the 1960's and Scandinavians in the 1970’s. One of his catch-phrases was 'train, don't strain'. However Lydiard never made it really clear what he meant by ‘quarter effort’. I have discussed Lydiard’s ideas on several occasions on my Wordpress blog. For example: canute1.wordpress.com

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