Advanced tips — speed, endurance, mental

The 80/20 polarized model

The 80/20 polarized model, brought to light by Stephen Seiler, is a training strategy that has proven itself widely among elite athletes. The core idea is to split your training between 80% low-intensity sessions, often called Zone 2, and 20% high-intensity sessions. This approach not only improves performance but also reduces the risk of injury.

Understanding Zone 2

Zone 2, which represents 60 to 70% of your maximum heart rate, is an intensity at which you can still speak in full sentences. It's an ideal zone for developing your endurance without putting excessive stress on your body. For example, if your theoretical max HR is 180 bpm, your Zone 2 is between 108 and 126 bpm.

• 80% of training at low intensity improves endurance while minimizing fatigue.
• 20% of training at high intensity is crucial to stimulate power and speed, often through intervals or tempo runs.
• Recovery is optimized, avoiding overtraining while maximizing gains.
• Zone 2 promotes better use of fat as fuel, essential for prolonged efforts.

High-intensity sessions, although they represent only 20% of training, are essential to stimulate key physiological adaptations, including improved VO2max and power. By adopting this model, you can expect significant endurance gains while keeping a healthy balance in your training.

Interval training (MAS, 400m, 800m)

Interval training is a must-do method for boosting your Maximal Aerobic Speed (MAS), which is the speed at which you reach your VO2max. To estimate your MAS, the Cooper test is a popular tool: run the greatest distance you can in 12 minutes. A shorter alternative is the half-Cooper, over 6 minutes.

Structuring your interval sessions

Interval sessions can be built around classic distances such as 400m and 800m. These distances let you work at intensities close to your MAS, stimulating your cardiovascular system and improving your ability to sustain hard efforts. For example, a typical session could include 8 repetitions of 400m at a pace slightly faster than your MAS, with 1 to 2 minutes of recovery between each.

• 400m intervals are perfect for improving speed and power, simulating fast race conditions.
• 800m intervals develop high-intensity endurance, preparing you for longer races.
• Alternating between hard efforts and short recoveries maximizes training effectiveness by keeping a beneficial stress on the body.
• Start with 4 to 6 repetitions and increase gradually according to your abilities and fitness level.

These sessions should be run at a high but controlled intensity to avoid excessive fatigue. Active recovery, such as brisk walking or light jogging, is generally recommended between repetitions. This method will let you gradually increase your MAS and improve your overall running performance.

Tempo runs and lactate threshold

Tempo runs are an essential component for improving your lactate threshold, the speed at which your body starts accumulating lactate faster than it can clear it. Running at this threshold increases your ability to sustain hard efforts for longer, a valuable asset for distance races.

Planning a tempo run

A typical tempo run consists of running at a pace slightly slower than your lactate threshold, often described as "comfortably hard". This means the effort is sustained, but you can still speak in short sentences. For example, if your threshold pace is 5 min/km, a tempo run could be done at 5:10 min/km.

• Tempo runs improve metabolic efficiency, increasing your ability to use oxygen effectively.
• They increase lactate tolerance, delaying fatigue during prolonged efforts.
• Ideally, a tempo run lasts between 20 and 40 minutes, depending on your fitness level.
• These sessions should be done once a week to maximize the benefits without overloading the body.

By adding tempo runs to your weekly program, you'll improve not only your lactate threshold but also your ability to hold a fast pace over longer distances. These sessions are especially beneficial for half marathon and marathon runners.

Zone 2: the easy training that changes everything

Zone 2 training is often underestimated, but it's the foundation of endurance for many athletes. Sitting between 60 and 70% of your max HR, this zone lets you run at an intensity where you can talk comfortably, building aerobic endurance without excessively stressing your body.

The benefits of Zone 2

Zone 2 promotes better use of fat as an energy source, which is crucial for long efforts. It also helps improve the efficiency of your cardiovascular system and strengthen the muscles involved in running. For a 40-year-old with a theoretical max HR of 180 bpm, running in Zone 2 means keeping a heart rate between 108 and 126 bpm.

• Lets you run longer without excessive fatigue, a key for endurance races.
• Improves aerobic capacity and energy efficiency, essential for distance performance.
• Reduces the risk of injury thanks to a moderate intensity, providing active recovery between harder sessions.
• Should make up the majority of your weekly training, with several sessions at this intensity.

To get the most out of Zone 2 training, it's recommended to dedicate several sessions per week to this intensity. This will let you build a solid endurance base that will support every other aspect of your training.

Cadence, stride and running economy

Running cadence, usually measured in steps per minute (spm), is a key factor in the efficiency of your stride. Elite runners generally have a cadence of 180 spm or more, while recreational runners are often between 160 and 170 spm. Adjusting your cadence can have a significant impact on your running economy.

Optimizing your stride

Increasing your cadence can improve your running economy, because it reduces ground contact time and lowers impact forces. A higher cadence tends to promote a shorter, quicker stride, which can reduce the risk of injury. For example, if your current cadence is 160 spm, aiming for a gradual increase toward 170 spm can bring noticeable improvements.

• A high cadence improves energy efficiency, letting you run farther with less fatigue.
• Reduces stress on joints and muscles, lowering the risk of chronic injuries.
• Promotes better posture and running technique, crucial for long-term performance.
• Can be increased gradually with specific exercises, such as cadence drills.

To work on your cadence, you can add cadence drills to your warm-up or do specific running sessions while counting your steps. Tools like metronomes or GPS watches can also help you hold a target cadence during training.

Mindset and handling discomfort

Running isn't just a physical challenge, it's also a mental test. The ability to handle discomfort during hard races is crucial to improving your performance. Developing strong mental resilience can let you push your limits and sustain an effort even as fatigue sets in.

Mental techniques for performance

One effective technique is visualization, which involves imagining race scenarios and how you'll overcome them. This can build your self-confidence and prepare you to face the tough moments. For example, visualizing yourself succeeding in a difficult race can increase motivation and improve performance on race day.

• Visualization improves mental preparation, helping you feel ready and confident before a race.
• Setting clear goals helps maintain motivation, especially during periods of fatigue.
• Meditation and mindfulness can reduce stress and improve focus during the race.
• Becoming aware of your breathing helps you refocus and manage anxiety during hard efforts.

By building these mental techniques into your training routine, you'll be better able to handle discomfort and stay focused on your goals, even when the race gets tough. Mental resilience is often what separates good runners from great runners.

Breaking through a performance plateau

Hitting a performance plateau can be frustrating, but it's a common experience for many runners. To break through the plateau, it's often necessary to make changes to your training program and focus on new challenges.

Strategies for getting past a plateau

Varying the types of sessions, such as introducing cross-training or changing the intensity and duration of your runs, can spark new gains. Sometimes, all it takes is changing your training environment or entering races to regain your motivation. For example, adding swimming or cycling sessions can bring a new dimension to your training.

• Introduce new sessions to stimulate adaptation and break out of your routine.
• Analyze and adjust your training load to avoid stagnation and support progress.
• Set new goals to rekindle motivation and strengthen commitment.
• Consult a coach for an outside perspective on your program and personalized advice.

By taking a proactive approach to plateaus, you'll discover new ways to progress and keep improving your running performance. Change can often be the catalyst you need to unlock your potential.

Tracking progress and testing

Tracking your progress is essential to assess the effectiveness of your training and identify areas for improvement. Regular tests, such as the Cooper test or MAS assessments, can give you valuable data on your progress.

Using tracking tools

Keeping a training log lets you track your sessions, how you feel and your performance over time. This can help you spot patterns of fatigue or signs of overtraining. Tech tools like GPS watches and tracking apps offer detailed analyses of your performance.

• Regular tests provide an objective assessment of progress, helping you adjust your training plans.
• A training log helps you analyze trends and identify possible improvements.
• Technologies like GPS watches provide detailed data on distance, pace and heart rate.
• Evaluate your race performances for long-term goals and progress tracking.

By using these tracking tools, you'll better understand the impact of your training and adjust your strategies to keep progressing effectively. Regular tracking helps you stay motivated and see your improvements over time.

Session type	Purpose	Recommended weekly frequency	Typical pace
Intervals	Improve MAS	1-2 times	MAS or faster
Tempo	Raise lactate threshold	Once	Comfortably hard
Long run	Build endurance	Once	Zone 2
Recovery	Promote active recovery	1-2 times	Very easy