80/20 Running - How to Use Polarized Training to Maximise Your Training Time

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Here’s what your running probably looks like;
You mentally sign up for an event but don’t actually sign up because that’s a bit too much commitment upfront.
Start training… without a plan. Or try some free generic plan from Garmin or whoever.
Pretty much ignore the plan and run everything steady because easy running feels like a waste of time and looks lame on Strava.
If you do decide to do some intervals, you smash the first few and then struggle through the last couple or just give up.
You miss a few days of training because you haven’t committed to a training plan to help you plan ahead, so family, work, travel and life fill the spare time you hoped you’d have for running.
All of your training and race paces from 10km - marathon begin to merge into this small bandwidth because you haven’t been training for fitness or speed. You’ve just been sending it when you had the chance.
Race day finally arrives, and you’re totally unsure if you can achieve the arbitrary finish time you’ve chosen for yourself.
After the race, you know you could have run faster, but you’re not really sure how.
Can you relate? Sweet, then sign-up for my running masterclass to optimise your training link.drwillo.com/reigniteyour...
LINKS
• Podcast: link.drwillo.com/poddy
• Strava: link.drwillo.com/Strava
• RU-vid: link.drwillo.com/youtube
• Instagram: link.drwillo.com/instagram
• Facebook: link.drwillo.com/facebook
• Performance Advantage podcast with me & Dr Matt Miller: www.performanceadvantagepodca...
• Getting coaching with Dr Will: www.drwilloconnor.com
#running #marathontraining #runningwithdrwill

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Опубликовано:

31 июл 2024

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Комментарии : 7

@sldorse42 Год назад

Great information! After my race I will be in this phase for 2 months before I start my 16 week training plan for my marathon. Keep the great videos coming man!!

@bobbradbury5747 Год назад

So how do you get to zone 4 without going through zone 3?

@deetz3950 10 месяцев назад

What I dont quite understand is the fast trainings. So for the VO2 max I may run 1km in 10-5km race pace with 2-3 minutes recovery time, right? I don't understand how this is a hard training. If I can run 10km at that pace, than running it for 1km intervalls is not that hard, is it? Or do I have an logical error here? Oh, and thank you for the very informative videos! :D

@drwilloconnor 10 месяцев назад

Hey, that's a great question. I guess your logical error is combining “feeling” and “physiology” when thinking about how hard a session is. While the workout doesn't feel ridiculously “hard” the pace output still requires a large anaerobic energy contribution which is a physiologically “hard” effort. The same goes for the force output and impact loading within your neurons, muscles and tendons.

@deetz3950 10 месяцев назад

@@drwilloconnor Thank you for your answer! That helps me better understand the concept. So, it's less about pushing oneself to the limit and feeling completely exhausted afterward, but more about getting the body accustomed to running at that speed and promoting physiological adaptations. Am I understanding this correctly? Are there also benefits to running longer intervals or at a higher speed, assuming I can sustain that pace? Or is the shorter interval method more effective in terms of VO2 max and other physiological aspects?

@deetz3950 10 месяцев назад

@@drwilloconnor btw, is there no 5km Trainingsplan on your Website? I thought I had seen it last week but now there is only 10k+

@drwilloconnor 10 месяцев назад

It's situation dependent when interval length. Longer intervals are great for race prep but not as effective as short fast intervals for VO2 stimulus. It also matters how the intervals fit into your long term training plan.