**Created**: 2023-12-31 > [!WARNING] Note > This article assumes you are generally familiar with running lingo (in particular, training intensity lingo), like "tempo", "threshold", "V02 max", "repetition", "running economy", etc. **About Me**: I've been a runner for around 9 years, with experience in events ranging from the 800m to the half marathon. Recently, I've been on a mission to fine-tune my approach to training for a variety of distances. I'm not an expert on training (particular when it comes to the detailed biology behind all this), but I'm trying to boil down a lot of the advice and training philosophies I've come across into something digestible for a semi-competitive runner. I've been a long-time prescriber of the "80/20 rule" (run 80% easy, and 20% hard), but as I noticed more of my running peers doing lots of high-volume more "moderate" training, I felt the urge to take a second look at the prevalent training approaches today. While arguments on LetsRun will continue to go on for as long as the life of the Internet, I think the running community might be coming to some unity when it comes to endurance training - probably inspired by the undeniably superior results of Norwegian and Kenyan training styles, which appear to be quite similar. As I've learned more about this "unified" training philosophy, I've decided to make a pretty big adjustment to my own training. But first, let's talk about two major "competing" training approaches - and we'll see why these approaches might not be so at odds with one another after all. # Polarized Training Polarized training means running primarily at very low intensity, with some very high intensity work sprinkled throughout. Many of us in the running community know this as the "80/20 rule", often associated with Dr. Stephen Seiler. 80-90% time run easy (low HR training) 10-20% hard -- VO2 max + "repetition" pace ![[Polarized Training]] For a 6-day-per-week runner, this could look something like: - 5 days @ MP + 2 mins - 12 x 600m @3k-5k pace - Some faster strides and hill sprints during or after 2-3 runs There has been a ton of evidence to show the effectiveness of this polarized training model, particularly in elite athletes like [Kenenisa Bekele](https://en.wikipedia.org/wiki/Kenenisa_Bekele). However, there might be a few problems with relying **solely** on this model: 1. **Not enough race-specific training**. For example, when training for a marathon, you are rarely training at or near your race pace, so your body is not used to the demands of race day. 2. **Not working on lactate threshold**. Lactate threshold training has taken the world by storm, largely because it improves your ability to clear lactate quickly, a chemical produced during anaerobic respiration which is associated with fatigue. This metabolic process is extremely important in producing fast times for any endurance events. We'll discuss this a bit more later. (I'm a bit fuzzy on the science here, so take away general ideas, not specifics) 3. **Fatigue build-up**. This one's a bit counterintuitive since the polarized model only includes a low percentage of hard workouts. However, if the polarized model emphasizes **very hard workouts** like the one described above (12x600m @3k-5k pace), there is little room for other moderate-high intensity training that could produce massive aerobic benefits, since this single workout takes a while to properly recover from. # Pyramidal Training Pyramidal training, on the other hand, involves a lot more **moderate intensity** training. No pace zone is off limits. Easy training (Z1-Z2) still comprises most of your workload (70+%), but you include quite a bit of moderate (Z3 and some Z4) training. Hard Z3 and easier Z4 training typically overlap with the paces you'd see in **[lactate treshold training](https://www.verywellfit.com/lactate-threshold-training-3120092)**, the type of training designed to improve the ability of your cells to clear (or "shuttle") lactate -- not only at your threshold pace, but at all paces. ![[The Unified Training Philosophy 2024-01-01 22.14.08.excalidraw]] It's hard to describe pyramidal training with a one-week timeline, but it might look something like: - 2 days easy/recovery - 2 days steady (still easy/conversational, but a bit more effort) - 2 days threshold workouts - A couple sets of strides (repetition) - A VO2 max workout every so often As you can see, there's a lot more diversity and flavor in pyramidal training than in the polarized approach. Norwegian endurance athletes like Jakob Ingebrigsten, Olympic triathlon champion Kristian Blummenfelt, and Ironman world champion Gustav Iden have embraced a specific version of this philosophy that focuses particularly on paces conducive to lactate threshold training. This method has even been popularized as the "Norweigan Method" of training, largely a result of [Dr. Marius Bakken's work](https://www.mariusbakken.com/the-norwegian-model.html). But ultimately, none of this stuff is new -- it's just garnered more scientific evidence. Elite and casual athletes alike have both explicitly and unintentionally followed this training approach. When I first came across this training approach and its undeniable efficacy in many elite athletes, I was a bit surprised. For the longest time, I religiously followed 80/20-style training. I was worried that lots of moderate-intensity training could lead to excessive fatigue, but by training below your threshold pace, you avoid excessive lactic acid accumulation, a biomarker for fatigue. Instead, you recover much faster and are ready for more high-volume aerobic training later on. # The Compromise In [Run Forever](https://www.goodreads.com/en/book/show/35605446), Amby Burfoot talks at length about the importance of varying your training throughout the year to avoid burnout. Great athletes typically apply some form of **both** training methodologies -- just at different times during a training cycle. What we typically refer to as **base training** is simply a version of the polarized approach that really emphasizes easy mileage with some faster, non-fatiguing work. This should constitute the **majority of training** outside of a racing block. But it's important to note that base training does not just mean long, slow running. A solid base training program will include lots of fast speed work that's easy to recover from - in particular, short hill sprints and strides. Once an athlete approaches 3-4 months before a target race, it might make sense to introduce more pyramidal training - that is, lots of threshold training, either continuous or in the form of intervals. The closer you get to the race, the more **specific** the workouts can become - for a marathon, this might look like 14 miles @MP, for example. Performing race-specific workouts year round, on the other hand, is problematic because: 1. It's a recipe for burnout and injury 2. You never created a "base" or "support" to perform those type of workouts 3. You avoid getting race-supporting benefits that come from other types of training It's important to note that even with a pyramidal style approach, easy running should STILL consist of the bulk of training -- and in fact, given the higher workloads in steady and threshold zones, it may be even more important to take easy runs truly easy. > [!Main Point] > It makes sense to introduce pyramidal training closer to an endurance race because it targets paces closer to race pace. # My Half Marathon Training Plan I'm about four months out from my next half marathon (I'm running the Providence Half - sign up!) The past few months, I've already been focusing on base training -- lots of Z1 + Z2 training on a five-zone model (7:00-9:00 pace). I probably could've worked a bit more on repetition work (strides + hill sprints) to help improve my running economy, but I've been incorporating strides into most of my runs now -- sometimes at the beginning, sometimes at the end, and sometimes dispersed throughout my run. The first month of my 4-month block will still be focused on base training - easy Z1 + Z2 running (7:00-9:00 pace) 90ish% of the time. However, I'll make sure to do frequent short strides and/or hill sprints (great for injury preventation!) to work on my muscular system in a very low-effort way. I will introduce some threshold workouts (5:30-5:50/mi) to get my body used to that sort of training. Since I'm also training for a 5k in a month's time, I will throw in a couple harder VO2 max-style intervals with lots of recovery between. This is one of the great things about focusing on polarized training first and pyramidal training later -- the more polarized, speed-focused work in the beginning of a training cycle can be optimal for setting a PR in a shorter distance event. Months two and three will still be comprised mainly of easy Z1 + Z2 runs - 75+% of the time - but now I will start to hammer the moderate-intensity threshold training -- lots of long, Jack Daniiels-style "cruise intervals" and tempos around threshold pace (5:30-5:50'mi). I might even throw two double threshold workouts in a single day, in the spirt of [double threshold training](https://www.letsrun.com/news/2023/06/from-norway-to-flagstaff-how-double-threshold-training-is-taking-over-the-world/). Perhaps I'll spice things up by adding a few VO2 max workouts to improve my ability to utilize oxygen and work on my neuromuscular strength. All the while, I'll keep up some strides and repetition work -- but with less focus here than iin base training. Here's where I will fully embrace pyramidal training. In particular, as I get closer to the race, I'll add some more race-specific workouts - say, 4 x 5k at HMP. The last month will look pretty similar, perhaps with a bit stronger of an emphasis on VO2 max workouts (but still to be used sparingly). The last week or two will consist of a standard taper. Of course, this all only applies if my proper foundational physical needs are being met: - Sleep - Nutrition - Strength training - Avoiding illness # To Follow a Training Plan or Not? While I like the idea of having a regimented training plan that I can just follow to a T, I've realized that it's much more effective to understand **principles** and then apply them to your training. While it's great to use a training plan as a base template, it's important to vary it depending on how you feel at different places in the training cycle, your physiological needs, and your strengths and weaknesses. For someone who has a weakness in speed, they might need to spend some extra time on lots of hill work and strides. Whereas a former middle distance runner might benefit from focusing on threshold work a bit more. Personally, I'll probably use a Jack Daniels training plan as a starting template - but adjust it a little to suit my own needs and goals - and be flexible with it when life gets in the way. # Takeaways 1. **Train by principles, not by plans**. If you understand the principles guiding your training, you'll be a much more adaptable runner. You'll also be a more focused, decisive runner - if you don't understand the "why" behind your training plan, you'll be more likely to sway from it. 2. **Polarized and pyramidal training both have a place**. If I had to choose one, I'd stick to a more polarized approach. However, I've realized that for sharpening up for race day, adding a lot more moderate-intensity work (particularly for endurance events) is critical. 3. **Base training matters the most**. Base training is the foundation for everything to come - lots of slow, easy miles builds an aerobic base and slow-twitch muscle fibers, while lots of speed work developers your muscular system (e.g. fast-twitch muscle fibers) and running economy that help you perform higher-quality workouts later on in the training cycle. 4. **Focus on high volumes of threshold work throughout most of the training cycle**. While the Norwegians have popularized this, this seems to be becoming a pretty unified view in the running community. It's important that threshold work is actually executed at threshold pace - a pace one could sustain for about 45 minutes to an hour. I think there's a probably a place for threshold work even during base training. 5. **Perform more race-specific workouts as race day approaches**. There's a lot of advice out on focusing on speed work to "tune up" before race day. However, it appears that this is not as useful as simulating race conditions closer to race day -- the more obvious solution. Just make sure not to overdo it - it could be easy to "overreach" during these highly-specific workouts. 6. **You can train for multiple races in a single training cycle!** This was a pretty mind-blowing concept when I first heard of it - by focusing on different areas of performance at different parts of your training cycle that are all relevant in some way to your goal race, you can sign up for "tune up" races that are aligned with your current focus in the training block, and still do quite well. For example, you could prioritize shorter races during the early phases of your training. # Lingering Questions I still have a few things I'd like to figure out: - If threshold work is so important across such a wide variety of distances (1500m up, essentially), might it be worth prioritizing year-round, even during base training? - Exactly how often should we do more VO2-max styled workouts? # In Conclusion I hope this article doesn't feel too sporadic - I'm still figuring out a lot of this stuff for myself (I'll be reading [Daniels' Running Formula](https://www.amazon.com/Daniels-Running-Formula-Jack-ebook/dp/B08QCDSFVN/ref=sr_1_1?crid=V2WNKBDDKHTM&keywords=daniels+running+formula+kindle&qid=1705357532&s=books&sprefix=daniiels+running+formula+kindl%2Cstripbooks%2C77&sr=1-1) next). But I'm happy that we live in a day where the science behind these training philosophies is abundant. Ultimately, like anything else, you gotta do what works best for you - but we might be able to learn what works best for ourselves by standing on the shoulders of others. ## Sources - https://marathonhandbook.com/norwegian-method/ - https://open.spotify.com/episode/5QeGjXDKbukZ7CQh0ffOSK?si=56b8b39348604130 - https://www.youtube.com/watch?v=6KBBPOlyMWw - https://www.mariusbakken.com/the-norwegian-model.html