Nice polarized PDF

Originally posted by Blastman So I was found this PDF when looking for running suggested workouts. Haven't found any yet so if you have any, feel free to post some http://triathlon.kiwi/Polarized%20Training%20by%20Frankie%20Tan.pdfIf you're not too familiar with it, I suggest this video: http://www.canal-insep.fr/fr/training-periodization-deep-root-cultu... From what I read, sweat spot and LT training seems to be almost pointless after you've spent years training but it still very good if you're on your first year or two or if you're not an all year trainer and rebuild fitness every season. I'd interested in it since I plateaued and am looking to get to that one step higher but there doesn't seem to be much info with respect to triathletes and how to train. The PDF says 1-3 high intensity sessions/week for "elites" training 10-13 sessions/week, which I am or will be after it warms up. I'm thinking I'll try one hard run and one hard bike and see how things go for a month. I know my biking has greatly improved the past month but no so much for my running. I already got to my peak FTP from when I was in shape from last year with only ~6 weeks of training with it. I know I was doing too many hard days for running and had a hard time even getting half my workout done with the end result no increase in speed at the end of the same period. I'm going to work on more easy miles with one ~45-60 min tempo run a week since it's still suggested to do a little LT training but not a lot. I don't know why but this topic has me excited.

There is a lot I want to say about this, but I'll just start with the last sentences.

a 45-60 minute tempo run would be close to an all out effort.

Originally posted by dmiller5

Originally posted by Blastman So I was found this PDF when looking for running suggested workouts. Haven't found any yet so if you have any, feel free to post some http://triathlon.kiwi/Polarized%20Training%20by%20Frankie%20Tan.pdfIf you're not too familiar with it, I suggest this video: http://www.canal-insep.fr/fr/training-periodization-deep-root-cultu... From what I read, sweat spot and LT training seems to be almost pointless after you've spent years training but it still very good if you're on your first year or two or if you're not an all year trainer and rebuild fitness every season. I'd interested in it since I plateaued and am looking to get to that one step higher but there doesn't seem to be much info with respect to triathletes and how to train. The PDF says 1-3 high intensity sessions/week for "elites" training 10-13 sessions/week, which I am or will be after it warms up. I'm thinking I'll try one hard run and one hard bike and see how things go for a month. I know my biking has greatly improved the past month but no so much for my running. I already got to my peak FTP from when I was in shape from last year with only ~6 weeks of training with it. I know I was doing too many hard days for running and had a hard time even getting half my workout done with the end result no increase in speed at the end of the same period. I'm going to work on more easy miles with one ~45-60 min tempo run a week since it's still suggested to do a little LT training but not a lot. I don't know why but this topic has me excited.

There is a lot I want to say about this, but I'll just start with the last sentences.

a 45-60 minute tempo run would be close to an all out effort.

Haven't read this particular article yet, but also not sure about the workout being really "polarized". That "tempo" would have to be a 10-15k race for the OP.

A few thoughts:

Just because you train 10-13 sessions per week, that does not necessarily mean you are "elite".

LT training is hardly ever "pointless".

I am going to assume "tempo = z3 (in a 5 zone scale)" for you.  Otherwise, that's a really hard weekly run.

It may be you know all this and it's just in your 'excitement' that it came out this way.  But listening just to what you wrote, I'm tempted to advise you to do some more reading before looking for suiggested workouts.  Make sure you have the principles of your overall training program lined up before you pick individual pieces to work on.

I finally have decided on what my polarized training workouts are going to look like.  One hard workout per discipline per week.

M: Easy swim, easy run

T: Hard run, easy bike

W: Hard swim, easy bike

Th: Hard bike, easy run

F: Easy swim, easy long run

Sat: Easy long swim, easy bike

Sun: Long bike

My hard swim will consist of 50 or 100m sets at suicide pace.  I'm concentrating on the HIM distance so I won't swim more than 2000 meters/yards in training.  So the hard swim workout might look like 500m of some sort of warm up and then 15x100 or 30x50.

My hard bike will consist of doing 4x8' intervals at 110% FTP.  I will start at 4x4' for 2-3 weeks, then 4x6' for 2-3 weeks before settling into the 4x8'.  3-4' between intervals.  Haven't worked out in almost six months so a 4x8' might literally kill me right now.

My hard run will consist of alternating 1 mile intervals.  Let's say it's an 8 mile run it will be 4x1 mile easy, and 4x1 mile hard.  Something like 9:30/mile easy pace, 6:30/mile hard pace (once I'm in proper shape).

Like Johnny said, Sweet Spot/Mid-zone stuff isn't pointless but it might not be the best way to train for many... which often (but not always) correlates to experience.

Is that 45-60' "tempo" run your "hard" run you're talking about?  If it's done at tempo (Z3 on a Z5 scale) it's not hard enough.  If it's done hard (Z4/Z5) it's probably going to be too hard.  Running 45-60' at high intensity would be an absolute killer.

Have you ever tested your Vdot?  Reading your past posts on this topic leads me to believe you don't have an exact grasp on your true running ability and pacing.  Don't take that the wrong way... just an observation based on what I've read.

This is what I've seen too, and across multiple threads now. An exclamation of "polarized" and then what seems like random hard workouts. No much explanation (or any at all) on how the decision was mad to do that duration and/or intensity.

Not really using JD training but I think the Vdot is an effective tool so that you can, at the very least, have some realistic grasp on one's pacing.  It was in regards to the OP... who I suspect doesn't have a good idea of his realistic running ability as it appears he runs too hard in training.  I (and others) think he trains at a pay grade or two above his actual ability.  Like he's a Vdot 45 but trains like he's a Vdot 50.

I'm not sure you can really make an apples to apples comparison between the JD training model and polarized training but I'm willing to listen.

JD general training plans (the various color plans) and builds for 15k on down seem to be rather polarized as everything is either easy or right at threshold and up. Not just in a Z4 as we know it elsewhere, but right about threshold pacing. The marathon training includes marathon pacing fairly regularly, so that doesn't really fit in. His half marathon training depends on how fast someone is. Faster goes with the shorter races while slower more with the marathon methodology.

There may be a little fudging with the threshold runs as he does allow people to run just *slightly* slower for longer 30-40 min t-pace runs. Still rather close to threshold, just not technically right at it, so would depend on how particular one wants to be about that upper point.

A few percent over FTP. So rather close to where I've seen Z4 & Z5 defined at. Could be a little over or under depending on how well someone does at it.