Polarized and pyramidal training intensity distributions in distance running: an integrative literature review

Abstract

This study aims to investigate the differences and similarities between the polarized and pyramid-intensity training methods described in the literature as the most typical training methods for elite international distance runners (1500- 10,000 m). Material and Methods: 26 literature articles analyzing the training intensity distribution of international distance runners were found after a review of internet databases. Results: In both training methods, elite track runners cover an average of 120-180 km per week, 75-80% of which is done at low intensity, below the aerobic threshold (vLT1). In the pyramid method, runners perform interval or continuous tempo running workouts at speeds below the anaerobic threshold (vLT2) on average 2-4 times per week. In contrast, in the polarized intensity distribution, interval training is performed on average 1 time per week above the anaerobic threshold at 90% of vVo2max. Intensities near race speed are performed as short intervals (< 800m) during the base period. Conclusions: The training of modern distance runners is characterized by an emphasis on the development of aerobic capacity, achieved primarily through high amounts of low-intensity work and 1-4 anaerobic threshold training sessions per week. Athletes use short intervals and short sprints to maintain their anaerobic abilities and their coordination at race speed. They start using longer, intensive race-specific work in the period leading up to races. During the racing season, runners maintain endurance with a significant amount of low-intensity running and less pronounced anaerobic threshold training.