What is it?

If you have been running for a bit, you may have heard of polarized training. It’s basically the same as 80/20 training, which is running 80% of your runs easy and 20% of your runs hard.

This means there are little to no mid-level runs…runs that most of us are doing all the time.

Looking at the word “polarized” it makes sense…when we think of something or two people as “polar opposites” we are thinking of them being on the opposing sides of the earth. Far apart from each other in their thinking, personality, whatever.

So polarization in training is doing two things that are far apart from each other. In running that translates to running hard or running easy.

I’ve learned a lot about running over the last few years, even though I’ve been running for close to 15. I definitely was in the middle of the road for most of my runs. Never running all out, but not running super easy either.

I believed, like a lot of runners, that I wouldn’t improve if I ran too slowly.

Now that I know better, it is an absolute pleasure to run most of my runs slow.

If I am in a training cycle, the other 20 percent is hard effort. Long runs and then some type of speed work.

Maybe not as hard as a polarized schedule would have me at, but I do tempos and intervals for the speed work.

I consider a long run a hard effort, even though I am running most of it slowly. I do add some race pace running in there, if I am training for a race like a half or full marathon.

Heart Rate and Polarized Training

In polarized training, you would run 80% of your runs very easy. 70-80% of your max heart rate. For those who don’t know their max heart rate, you can gauge how your doing by putting your run on a scale of 1-10 and keeping your easies at about a 4.

If you want to figure out your max heart rate, there are a variety of ways to do that.

Using the well known 220 – (minus) your age formula is ok, but may not be super accurate. It is a place to begin, though.

If you have a heart rate monitor (the chest strap kind is the most accurate, but wrist-type ones like on the Apple Watch are fairly good as well) you can start getting info as you run.

Start with the age formula and if you get to heart max and YOU feel maxed out, it’s probably pretty close. You can then figure out the easy and hard paces from there (using the max heart rate and the percentages you are trying to get to).

Being able to run for a bit at what the formula is telling you is your max, means you actually aren’t quite there yet. You will not be able to sustain running at your max for any length of time. You may need several hard runs (effort 8 or 9) to figure out what that is.

As with everything running, make sure your doctor is aware you are running and ask if experiments like finding out your max heart rate by trying to get there is prudent for you. Getting to max is much different than a slow jog around the park, so just be sure your doctor gives you the ok!

When you know what your max is, and figure out the percentages, you can then run the other 20% of your runs using this number. Workouts like intervals of 45 seconds on/90 seconds recovery 10 times is an example of a run that you could put in the hard column.

Up to 95% of max heart rate if you are doing short intervals, around 85-90% if you are doing longer workouts.

This “polarized” training will help you develop your endurance and your V02max levels and help you with your speed.

Is Polarized Training for Everyone

While I love to improve in my running, I also love my mid-level runs!

I enjoy going out harder than my easy pace, but not so crazy that I’m dying at the end.

While I may try 80/20 for a season, maybe to get faster for 5k’s, I think I will probably stick with the broader training of having all kinds of runs.

I like the variety and even if I am not living up to my full potential (maybe??), at 54 I am certainly not trying to get into the Olympics!

Those who really are trying to get next level or maybe at a plateau may find that polarized training is for them.

I would suggest seeking out a running coach that can help you, if this is something you would like to try in your training.

Geek Out

There is an article by Andrew Hamilton on the Sports Performance Bulletin website that has charts and data if you really want an in depth look at this concept.

Check it out if you are a data geek.