Training models in endurance runners

Training in endurance runners aims to improve both performance and the determinants of the athlete’s physiology. Training is defined and described by a few characteristics including:

• Training volume
• Intensity
• Distribution of training intensity

Physiological factors that appear to influence the performance of runners in races from 1500 m to marathon show different adaptive responses to training between untrained and trained runners. For example, both VO2max (maximal oxygen uptake) and RE (running economy, i.e. VO2 at a given speed infrastructure) correlate with the perspective state of distance runners. Specific training techniques can “make the difference” and affect elite athletes differently than average performers.

Very often in the plan of high-level runners, a periodization is implemented, which is some circular sequence of training sessions, of different volume and intensity, to achieve peak performance at the time of important races. The goal of periodic models is to optimize the balance between stimulation and recovery.

When an athlete is training for an endurance event, the commonly used model includes different approaches to distributing intensity between training periods.

The typical periodization program first aims to establish an aerobic base (eg, increased mitochondrial number and capillary density in muscle), through a period of high-volume, low-intensity training. This is followed by an increase in the rate of high-intensity training (to improve cardiac output, RE and sprint capacity).

Periodic training models are mainly the following:

1.The “pyramid” model is divided into training sessions where approximately 80% of the volume is conducted at a low to moderate intensity, in “zone 1”, i.e. below the first ventilation threshold, and the remaining 20% in “zone 2″ and ” zone 3″ i.e. at medium to high and at high intensity respectively.

2. The “polarized” model is characterized by covering approximately 80% of the training volume in “zone 1” while the remaining 20% is carried out in intensity in “zone 3”.
3. The “threshold” model recommends that a large proportion of total training volume be conducted in “zone 2”.

A recent systematic review and meta-analysis¹ showed that highly trained/elite middle and long distance runners are encouraged to accumulate > 100 km per week while following a pyramid approach. They also apply the technique of alternating a hard day with an easy day in their workouts. The polarized pattern can also be effective.

Highly trained distance runners used a variety of types of interval training that differed in total volume, number of repetitions, and intensity. During a typical training week, they conduct 2 (or more) different interval training sessions. More specifically, at least one moderate to long aerobic interval training session and one anaerobic interval session per week are required for optimal performance development in high-level runners¹.

Anaerobic capacity and sprinting capacity are improved with high-intensity training such as the following:

• short intervals of 200 -1,000 m and at an intensity of 95 to 100% of the maximum heart rate [HRmax]
• long intervals between 1,000 and 2,000 m and from 92 to 95% of HRmax
• tempo runs (45 -70 minutes in duration or running intervals from 1,000 to 5,000 m and from 82 to 92% of HRmax)
• participation in official races or time trials at race pace (from 5,000 m to marathon and from 82 to 95% of HRmax)

Within these different combinations observed, interval training methods were usually performed covering 4 to 20 × 400m − 2000 m in the so-called “zone 3”, i.e. high intensity, with 1 min of recovery between repetitions. In an alternating training method for interval training, it is recommended to cover 2 repetitions of 20 to 30 minutes with 3 minutes of recovery between repetitions. This inclusion of a greater number of breaks and rest periods can enhance runners’ recovery within the training session, so that the absolute speed associated with the intensity can be increased with each repetition, compared to performing a continuous run. Increasing speed while generating a similar metabolic response may provide additional neuromuscular adaptations.

In conclusion, the research question is focused on studying the most effective combination of methods in training, aiming at achieving the improvement of performance and its physiological determinants according to the specific athlete and the competitive goal.

1. Casado A, González-Mohíno F, González-Ravé JM, Foster C. Training Periodization, Methods, Intensity Distribution, and Volume in Highly Trained and Elite Distance Runners: A Systematic Review. Int J Sports Physiol Perform. 2022 Jun 1;17(6):820-833. doi: 10.1123/ijspp.2021-0435. Epub 2022 Apr 13. PMID: 35418513.

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