WHAT IS POLARIZED TRAINING❓

Podcast Episode #177 🎙

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Simply put: Keeping the easy days easy and the hard days hard

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STRESS + REST = GROWTH 💪

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💪STRESS = hard running days and hard strength training

👍REST = easy running, easy cross training, yoga, sleep, complete rest days, walks

📈GROWTH = get faster & get stronger

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YOU👏CANNOT👏REACH👏YOUR👏POTENTIAL👏WITHOUT👏POLARIZED 👏TRAINING

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MOST of your training is the “REST” part of the equation. 80% of your mileage needs to be easy so you can fully maximize the hard workouts and recover from them. Hard workouts and hard strength training is taxing on the body. You NEED to respect this and take your rest seriously if you want to improve

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EXAMPLE:👇

✅22:00 MINUTE 5k PR (7:04 pace per mile)

✅80% of mileage is run @ 9:00-10:00 pace (2+ minutes per mile slower than 5k PR pace!)

✅20% of mileage is run @ 6:30-8:00 pace per mile depending on the type of workout

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👉See what pace range is left out there? 8:00-9:00 pace! This athlete should generally AVOID doing a lot of training in that pace range (what we call the ‘gray zone’) because it’s just hard enough to delay your recovery but not hard enough to help you improve

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IF YOU DON’T SLOW DOWN ENOUGH, SOONER OR LATER YOU WILL:👇

❌Get injured

❌Get burned out

❌Not reach your potential on hard workout days

❌Not reach your potential during races

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Easy runs DO help you improve too. They aren’t JUST for recovery:

✅Increased capillary density which means more ways for your blood to make it to your muscles to delay fatigue

✅Mitochondrial growth to help you burn fat efficiently which is needed in endurance events

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🔥BOTTOM LINE: Slow way down on your easy days. Work hard on your hard workout days. POLARIZE YOUR TRAINING!🔥

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#teamrun4prs #run4prs #marathontraining #igrunner #fasterrunner #rundisney #runcoach #vdot