Polarised Endurance Training

The distribution of an amateur/ recreational runner’s training intensity is often lacking. It is quite common in recreational runners to see high volumes of single intensity running – despite varying distances, they fail to alter running speed. Polarised endurance training refers to training by which runs are completed below lactate threshold but also above. What makes polarised endurance training interesting is that it differs from ACSM recommendations of performing these genre of runs at lactic threshold.

Data from elite athletes has been promising, showing enhanced performance compared to traditional methods. In fact, polarised endurance training appears to hold merit in several elite sporting events, such as speed skating, and rowing. However does policed endurance training hold any ground when we consider a recreational runner?

The runner’s personal trainers are often faced with failing to have the time commitment and lifestyle of an elite athlete; nonetheless, if polarised endurance training can improve performance for these group of runners, it could stand to be extremely beneficial, particularly when we consider it places less stress on the individual and is more tolerable than running at constant lactic threshold pace.

One other major consideration is that if an amateur runner is only training 3-5 hours per week, is slow steady state endurance training providing enough of a stimulus to enhance performance as maximally? Or could strategies such as polarised endurance training go some way to fill the void of low volume?

Recent research has answered these questions when Bautista et al., (2014) compared two recreational running groups. One group completed most of their training in zone 1 (below ventilatory threshold) and the other group completed their training predominately in zone 2, between ventilatory threshold and respiratory compensation threshold. To ensure good comparisons could be made, both groups spent equal training times in zone 3 (>85% Vo2 Max). The key findings of the study are below:

• Both groups improved 10k performance following 10 weeks of training
  • Below VT group improved by 3.5% on average
  • PET group improved by 5% on average
• Runners found it difficult to stick to the training intensities prescribed

In summary, both strategies are effective for enhancing 10k performance, however polarised endurance training may hold a small advantage when we consider that it further reduces training volume and thus reduces the likelihood of developing and injury. The major obstacle appears to be getting runners to consistently adhere to the prescribed paces. This may be overcome by better rationale to clients and education.