We’ve talked a lot this month about polarized training and if you’ve been keeping up with the series, you probably know the benefits of polarized training and the downfalls of training mostly in the gray zone. 

How do we now implement all this newfound knowledge? It sounds simple, right? Just 80% easy, 20% hard.

Well, it’s not quite that simple. There are so many factors to take into consideration when building out a training programming. We have to think about goal race, time to train, running history, equipment access, and more.

How to Implement the 80/20 Rule

But for most people if you run 3-4 times per week, I would recommend one “workout” (your hard run) and 2-3 easy runs (one of those being a long run). For most people, that’s enough. Some runners may be able to handle more than one workout per week, but in my experience I find that the majority of people have a hard time recovering from that much.

Workouts

Workouts should be progressed gradually. I wouldn’t recommend starting out with an intense workout like 400m or 800m repeats. These track workouts are tough and you need to build up to them. I like to start with running for time intervals. Start small and work your way up – maybe 1 min hard, 1 min easy – x10 and then building from there.

Next week I’m going to be sharing five speed workouts for you to try so stay tuned for more. 

Use a Coach

And of course, my recommendation is always going to be to use a coach. A coach can help you take into consideration all those small variables that affect how you should be training. A coach is able to adjust your training based on how your body adapts and responds. They know when to push you a little harder and when to back off. A coach will both challenge you and help you build your confidence by giving you workouts that are hard, but doable. There are just so many benefits to working with a running coach. As a coach myself, I know the benefits. Which is why I have my own coach. It’s true! And I LOVE being coached.

So many people think coaching is just for advanced runners, but that’s not true at all. A coach is beneficial at every single level of training. Let’s chat about your running goals – a quick 15-30 minute call is completely free with no obligation to sign up. 

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.