What Is A Polarised Training Approach For Runners?

Polarised training is a method of training that involves focusing on two opposite ends of training intensity. In the case of running, this would typically mean doing a significant amount of lower intensity, aerobic training, coupled with a smaller amount of high intensity training. The low intensity training helps to build the aerobic system, while the high intensity training helps to improve anaerobic fitness and power. By training at these two extremes, runners can improve their overall fitness and performance more effectively than by doing mostly moderate intensity training.

Polarised training is thought to be particularly effective for endurance athletes, as it allows them to build both their aerobic and anaerobic systems simultaneously. This can help them to improve their endurance and speed, as well as their ability to recover from hard workouts. In addition, by doing the majority of training at low intensity, runners may be able to avoid overtraining or training errors, which can be common problems for endurance athletes and possibly lead to an increased risk of injury.

To implement a polarised training approach, runners typically need to structure their training in a way that includes a significant amount of lower intensity work and a smaller amount of high intensity work. This might mean doing long, slow runs at a lower intensity for most of the week, and then doing short, high intensity intervals, speed or hill repeats on one or two days of the week. The exact mix of low and high intensity training will vary depending on the individual runner and their goals, but the general idea is to focus on training at both ends of the intensity spectrum with the majority of the work completed in the lower or aerobic zone.

In the polarised approach you spend the bulk of your training (typically around 70–90 %) at low intensity (easy runs where you can carry a conversation). The remaining ~10–30 % is dedicated to high intensity efforts (where you’re really pushing your limits). Very little of your time is spent in the “middle ground” moderate intensity zone.
For example: if you run 10 hours a week, ~8 of those hours might be very easy, and ~2 hours very hard. The exact split can vary depending on your experience, goals and season.
Training at a moderate intensity (too fast for recovery, too slow for top adaptations) often leads to accumulating fatigue without triggering strong performance gains. The polarised model avoids this by focusing on either fully easy (recovery + aerobic base) or true hard (stimulus) workouts. This helps optimize adaptation while managing load and reducing risk of overtraining.
Here are some practical steps:
- Build your easy base first: run lots of comfortable mileage so your aerobic system and connective tissues are adapting.
- Introduce high-intensity sessions sparingly (e.g., 1 - 2 times per week), ensuring full recovery after them.
- Monitor your load: if you add high intensity too quickly or too often without the base, risk rises.
- Use heart-rate, perceived effort, or power/pace metrics to guide zones - make sure “easy” really is easy.
- Periodize it: during base phases you might lean more heavily into the easy side; as races approach you may adjust distributions.
When done correctly, you’re likely to see:
- Better aerobic capacity (thanks to the large volume of easy work).
- Improved ability to handle high-intensity efforts when they come (thanks to the targeted hard sessions).
- Reduced injury risk or burnout from avoiding too much “moderate strain” that accumulates fatigue.
Over time, this means you may become faster, more resilient, and more able to sustain training volume without breaking down.

What is considered lower intensity exercise or running?

VT1 is another term that is often used to refer to the aerobic threshold. VT1 stands for "ventilatory threshold 1," and it is the point at which the body's ventilation (breathing) starts to increase significantly as a result of exercise. This typically coincides with the point at which the body begins to rely primarily on the aerobic energy system for fuel.

Therefore, VT1 is often used interchangeably with the term "aerobic threshold." In general, the two terms refer to the same concept, which is the point at which the body's oxygen consumption (VO2) or heart rate starts to increase more rapidly than it has previously during exercise. This indicates that the body is transitioning from using primarily fat as fuel to using primarily carbohydrates as fuel, and it is an important marker of aerobic fitness.

To determine VT1, we implement a graded exercise test, where the intensity of the exercise is gradually increased. As the intensity increases, the body's ventilation will also increase. VT1 is typically the point at which the ventilation starts to increase more rapidly than it has previously. This can be measured using a device called a spirometer, which measures the volume and flow of air that is inhaled and exhaled.

It is important to note that VT1 is not a fixed point, and it can vary depending on the individual runner and their fitness level. It is also possible for VT1 to change over time as the runner's fitness improves. Therefore, it is important to work with a coach or exercise professional to determine the VT1 for an individual runner.

What is considered high intensity exercise or running?

VT2, or the second ventilatory threshold, can also be measured by conducting a graded exercise test. At regular intervals during the test, the athlete's ventilation (breathing) will be measured using a device such as a respiratory gas analyser or a spirometer.

As the intensity of the exercise increases, the athlete's ventilation will also increase. However, there will be a point at which ventilation will increase exponentially indicating that the VT2 has been reached. VT2 is a close approximation to OBLA (onset of blood lactate accumulation). OBLA is the point that blood lactate accumulates faster than the body can metabolise it. Talking at VT2 will be limited to a few words.

It is important to note that the exact method and intensity at which an individual's VT2 will be reached will vary depending on factors such as their fitness level, training history, and the type of exercise being performed. That is why an individualised approach is best and why we perform VO2 and performance testing within the clinic.

Here is a sample training program based on a polarised approach for a runner:

Week 1:

Monday: Rest day (running) / Strength Training
Tuesday: Easy run - 30 minutes at a low intensity
Wednesday: Tempo run - 20 minutes at a moderate intensity, followed by 10 minutes at a high intensity
Thursday: Rest day (running) / Strength Training
Friday: Easy run - 30 minutes at a low intensity
Saturday: Long run - 60 minutes at a low intensity
Sunday: Rest day

Week 2:

Monday: Rest day (running) / Strength training
Tuesday: Easy run - 30 minutes at a low intensity
Wednesday: Hill repeats - 8 x 30-second hill sprints at a high intensity, followed by 3 minutes of easy running
Thursday: Rest day (running) / Strength Training
Friday: Easy run - 30 minutes at a low intensity
Saturday: Long run - 70 minutes at a low intensity
Sunday: Rest day

Week 3:

Monday: Rest day (running) / Strength Training
Tuesday: Easy run - 30 minutes at a low intensity
Wednesday: Tempo run - 20 minutes at a moderate intensity, followed by 10 minutes at a high intensity
Thursday: Rest day (running) / Strength Training
Friday: Easy run - 30 minutes at a low intensity
Saturday: Long run - 80 minutes at a low intensity
Sunday: Rest day

Week 4:

Monday: Rest day (running) / Strength Training
Tuesday: Easy run - 30 minutes at a low intensity
Wednesday: Interval workout - 8 x 400-meter intervals at a high intensity, with 2 minutes of easy running between each interval
Thursday: Rest day (running) / Strength Training
Friday: Easy run - 30 minutes at a low intensity
Saturday: Long run - 90 minutes at a low intensity
Sunday: Rest day

This is simply a 4 week sample training program, and the exact mix of low and high intensity training will vary depending on the individual runner, their experience and their goals. The important thing is to focus on doing most of the training at a low intensity, with a smaller amount of high intensity work. This will help to build both the aerobic and anaerobic systems, and can result in improved performance.

If you are keen to have your VO2 and training zones tested then reach out or book an appointment below.

We are currently offering VO2 testing at CLOVELLY.

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What Is A Polarised Training Approach For Runners?

1. How exactly do I split my training between “easy” and “hard” efforts in a polarised model?

2. Why avoid the “grey zone” or moderate intensity so much?

3. How do I implement polarised training without blowing up or getting injured?

4. What benefits can I expect if I execute a polarised training plan well?