Polarized training
90 watchers
Jul 2022
6:08pm, 12 Jul 2022
1,603 posts
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Bowman 🇸🇪
So i have some new findings that confuses me a bit.. Should i raise my low effort HR? Any suggestions and insights to what to make of this? fetcheveryone.com/blog/105817/2022/07#452376 |
Jul 2022
6:16pm, 12 Jul 2022
37,404 posts
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SPR
Easy running isn't running at lactate threshold unless I've misunderstood what you're suggesting.
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Jul 2022
6:23pm, 12 Jul 2022
1,604 posts
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Bowman 🇸🇪
No i don't think you do, but i got my LT or fat max up to 162. And that suggests that that it is easy running up to that? But yes, i might mix it up a bit now, it's a lot of things to have in mind. But i probably still should be under 70ish % of my max HR for the easy bit at least in an 80/20 approach then for sure. |
Jul 2022
6:48pm, 12 Jul 2022
4,282 posts
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J2R
The image suggests the top of your Z2 is 162, and the top of Z2 is indeed the upper end of what is classed as easy in the standard 5 zone system. Extraordinarily high value, though. Maybe you are some kind of physiological freak!
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Jul 2022
6:56pm, 12 Jul 2022
1,605 posts
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Bowman 🇸🇪
I have been on a low carb diet for the last 10-12 years. And most of my runs is on an empty stomach, and I only add carbs when I go for over ~22km and want to train for energy intake for a marathon. Otherwise I do long runs on no energy as well. Seems to have done some effects on my fat adaptation. |
Jul 2022
12:21pm, 27 Jul 2022
4,397 posts
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Kieren
I am wondering what sessions people are doing for their 10% + 10%? At the moment, I use the following two: 5 X 1 Mile at aerobic threshold (10K pace) with 1 minute rest 6 x strides 10 x 400m at tad slower than mile pace with 400m jog / walk recovery ------ Suggested but not yet tried are: 12 x 400m hard with 40s rest (I can't imagine completing that!) 12 x 300 w/300 jog |
Jul 2022
12:27pm, 27 Jul 2022
5,040 posts
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Oscar the Grouch
I'd be inclined to add more rest between the mile reps to increase the speed and keep the quality and run the 400s quicker. My 400 time is approx 90 seconds (6 min/mile) compared to a mile time of just under 7 by way of example. I also do reps in terms of minutes e.g 6x4 mins off 2 mins rolling recovery or 8x3mins off 90 seconds... that sort of thing. Lots of variations. |
Jul 2022
12:37pm, 27 Jul 2022
4,399 posts
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Kieren
Interesting, thanks. I'll definitely make a note and take on board. I maybe should have noted I use mile time from a calculator based on my 5K time, which is probably faster than I can actually run a mile due to lack of practice / specificity. The suggested workout is an old one from a fast Local club that is perhaps for people both a lot fitter and younger than me. The Mile repeats, I struggled with on the last rep which I think highlights a deficiency I have at the moment. I like the reps by minutes you list. I use similar for Daniels but with a little less volume and little more rest. I am not fond of them because they hurt but will try to build up to the ones you listed. |
Jul 2022
1:33pm, 27 Jul 2022
1,634 posts
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Bowman 🇸🇪
I do either 4-8 reps of 4min Or 10x 400m in about 80sec As one of the 10% And for the other 10% I might do 10k around lactate threshold for instance. |
Jul 2022
7:32pm, 27 Jul 2022
13,080 posts
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jda
Also depends on your goals. I know that my top-end speed is deficient, but then again, I don't really care as my 5-10k performance will never match my marathon, relatively speaking. So I'm happy to just be a bit mediocre at the former and really try to target the latter. Meaning nothing above threshold really.
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