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Mesocycles with Different Training Intensity Distribution in Recreational Runners
Christoph Zinner1,2, Daniela Schäfer Olstad3, Billy Sperlich1
1Integrative and Experimental Training Science, Institute for Sport Sciences, Julius-Maximilian University Würzburg, GERMANY.
Medicine and Science in Sports and Exercise
|March 7, 2018
Summary
Low-intensity training offers the best chance for recreational runners to improve running economy and 5000m times, with fewer non-responders compared to high-intensity or polarized training. This study highlights individual responses to different training distributions.
Area of Science:
- Exercise Physiology
- Sports Science
- Endurance Training
Background:
- Optimizing training intensity distribution (TID) is crucial for enhancing endurance performance in recreational runners.
- Previous research has explored various TID models, including high-intensity (HIGH), low-intensity (LOW), and polarized (POL) training.
- Understanding individual responses to different TID strategies is essential for personalized training prescription.
Purpose of the Study:
- To compare the effects of mesocycles with progressively increasing workloads and varied training intensity distribution (HIGH, LOW, POL) on 5000-m running time and endurance performance components in recreational runners.
- To analyze individual responses and identify the risk of non-response for each training intensity distribution.
Main Methods:
- Forty-two recreational runners were divided into three groups, undertaking a 4-week mesocycle followed by a 3-week mesocycle with a 50% increase in training impulse, using HIGH, LOW, or POL TID.
- A 1-week tapering period preceded final testing.
- Key performance indicators including 5000-m time, peak oxygen uptake (V˙O2peak), velocity at lactate threshold, and running economy were assessed at multiple time points.
Main Results:
- All training groups showed improvements in 5000-m time and V˙O2peak on a group level.
- Running economy significantly improved only in the LOW-intensity training group.
- Individual response analysis revealed a higher number of responders in the LOW-intensity group compared to HIGH and POL groups.
Conclusions:
- While all training intensities improved 5000-m times and V˙O2peak, LOW-intensity training uniquely enhanced running economy.
- Recreational runners exhibit a greater relative risk of non-response to HIGH and POL training compared to LOW-intensity training.
- LOW-intensity training appears to be a more reliable strategy for improving endurance performance components in recreational runners.
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