Polarized Training | Runner's World
Multi-pace training is, of course, the key to top performance regardless of your target race distance. But that's not the only reason to do all sorts of workouts regularly, from long runs and basic speed sessions to slow recovery runs and tempo workouts. There’s no better way to keep your running interesting than to have peaks and valleys of intens
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Typically, these adjustments are achieved by increasing and decreasing overall running volume rather than by fiddling with the balance of intensities.
Matt Fitzgerald • 80/20 Running
LONG RUNS WITH SPEED PLAY A long run with speed play is an endurance run that’s done mostly at low intensity but has short bursts in Zone 3 sprinkled throughout it.
Matt Fitzgerald • 80/20 Running
MIXED INTERVAL RUNS Mixed interval runs are intended to sharpen runners up for racing after they’ve already built a solid foundation of fitness. Including efforts in Zones 3, 4, and 5, they serve to maintain the fitness gains that have been accrued through workouts individually focused on each of these zones.