As a Mindful Runner coach, a crucial part of your role is guiding your athletes in structuring their training. A significant part of this is understanding and implementing intensity distribution models. Three of the most widely accepted and utilized models are the 80/20 Rule, Pyramidal Training, and Polarized Training. Let’s explore each in detail.
80/20 Rule
The 80/20 rule or Polarized Training Model is based on the philosophy that athletes should spend 80% of their training time at low intensity and the remaining 20% at moderate to high intensity. This model is a result of research that indicates a common training intensity distribution among successful endurance athletes across various sports.
The 80/20 model provides a significant volume of training without overbearing stress. This approach fosters aerobic development while including high-intensity work to improve power, speed, and race-specific performance. It can reduce the risk of overtraining and injury compared to models that incorporate a higher proportion of high-intensity training. However, some athletes may find the high volume of low-intensity training monotonous. This model works well for endurance sports where a robust aerobic base is crucial, such as long-distance running.
Pyramidal Training
Pyramidal training shares the emphasis on a large volume of low-intensity training but differs in the distribution of moderate and high-intensity work. The model visualizes a pyramid: the base is low-intensity training, the middle is moderate intensity, and the peak is high-intensity work.
Like the 80/20 model, pyramidal training provides a robust aerobic base while including higher intensity work. It can be more straightforward for athletes to implement as it only involves decreasing the volume as intensity increases. However, it might limit the development of speed and power as it provides less high-intensity work than other models. It is commonly used in sports requiring a broad range of energy systems development, like long-distance running and swimming.
Polarized Training
Polarized training, an extreme version of the 80/20 rule, often follows a 90/10 distribution. This model involves a significant portion of training time at low intensities, a small portion at very high intensities, and minimal time at middle or threshold intensities.
Polarized training can effectively stimulate new adaptations and can be helpful for breaking through plateaus. However, the high-intensity work is demanding and requires ample recovery. The model might not be suitable for beginners or those new to high-intensity exercise. It requires careful monitoring to ensure the hard sessions are genuinely challenging, and the easy days are truly easy. It’s best suited for experienced athletes seeking to maximize performance in sports requiring both sustained power and short bursts of speed.
As a Mindful Runner coach, understanding these models will enable you to construct effective training plans and guide your athletes towards their goals. Remember, the art of coaching lies in tailoring these principles to meet the unique needs, goals, and contexts of each athlete.