Sunday, August 25, 2019

Lower Heart Rate Training

Plan changed after Berlin Marathon. I will be doing HR Time-Base training at Zone 2 most of the time. Will be making use of this SCSM 2019 as an experiment trial.

Training in the Grey Zone: How to Avoid the Zone 3 Plateau

Coach Blog: Polarised Training (The 80/20 Method)

Top athletes understand it’s the recovery from hard training, that leads to improvement. No the hard training alone.

Coach Blog: Part 2 Polarised Training (The 80/20 Method)

What can we take away from all this?
Elite athletes will:

train in all heart rate zones, with by far most sessions being easy
train more in the moderate zones 2 and 3 when they are building their aerobic base, for example when it’s many months before a competition
will almost always (throughout the year) include some sessions in zone 4, which for most is their lactic threshold
train more in zone 4 and 5 as they come closer to their important race, and then minimise running in zone 3 and 2.

So coming closer to race day, the training gets much more polarised. The hard sessions go harder (race pace or faster) and the easy runs go easier.