The revenue generated from the adverts on the site is a critical part of our funding - and it's because of these ads that I can offer the site for free.
But using the site for free AND blocking the ads doesn't feel like a great thing to do, which is why this box is so large and inconvenient.
Some sites will completely block your access, but I'm not doing that - I'm appealing to your good nature instead.
Did you know that you can allow ads for specific sites, whilst still blocking them on others?
The yellow I was referring to is the middle line (Z2 in three zone model). I'm counting the top two lines as 'red' (Z3). I believe this is the correct interpretation, but would need to remind myself by watching the presentation again.
Owen Anderson in Running science refers to tempo runs being shown to be "sub optimal" in studies (not useless, but inefficient) and suggests a type 3) as a more efficient way of training the same system.
3) 10 minutes at 10k pace or slightly faster. (repeats)
Sub optimal in terms of what development? Which system?
Those two types of tempo had two slightly different purposes for me.
The first to reduce amount of lactate produced. The second to increase rate of lactate processing.
Seems not much required of second. Interesting given amount of t pace work in Daniels in general.
Interestingly the marathon sEcton in magneess hints fast lt work should be done before mp work.
It suggests if you do it the other way around you'll train to burn more glycogen at faster rate with negative impact on marathon performance. Thoughts?
I agree that minimising lactate accumulation and enhancing capcity to remove lactate are two crucila requirements in distance running. The two types of tempo session you propose are likely to achieve those two goals.
However, to address the question of how much tempo training is needed, it is worth noting that both of these crucial requirements can be trained in other ways.
Lactate accumulation can be reduced by any strategy that increases capacity to supply oxygen and utilise it, including increasing capillaries and oxidative enzymes, both achievable at low intensities (green zones on SPR’s charts) or increasing capacity to recycle lactate from type 2 to type 1 fibres within muscle (achievable in the upper green zone, well below LT).
Ability to remove lactate from blood can be achieved by high intensity intervals (in the orange or red zones) which produce surges of lactate. It is not clear whether the mechanism for lactate clearance is best developed by surges or sustained moderate elevation of lactate, but either can achieve the goal.
Thus, the traditional arguments for tempo training are not invalid, but it is not clear that tempo training is essential to achieve these goals.
The key question is how can we achieve the greatest ratio of benefit to cost in the form of stress on the body’s weakest links. In my opinion, in the absence of any clearly identified weak link in the body, it is probably best to spread the stressful load across body systems by doing only a modest amount of the two types of tempo session you describe, together with substantial amounts of low intensity (low stress) training and small amounts of high intensity training.
In designing the optimum program for an individual athlete one also needs to consider the need for strength endurance; mental conditioning; and time available for training.
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
You can report any content you believe to be unsafe.
Please let me know why you believe this content is unsafe by choosing a category below.
Thank you for your report. The content will be assessed as soon as possible.
Back To Top
Tag A User
To tag a user, start typing their name here:
X
Free training & racing tools for runners, cyclists, swimmers & walkers.
Fetcheveryone lets you analyse your training, find races, plot routes, chat in our forum, get advice, play games - and more!
Nothing is behind a paywall, and it'll stay that way thanks to our awesome community!
80/20
Jun 2019