Intensity running for medium and long distances

In this article we will analyze the intensity in medium and long distance corridors.

It should be noted that resistance training involves the graduation of the intensity, duration and frequency of training sessions. Over the years, different training zones determined by the following physiological factors have been described: lactic and ventilatory threshold, percentage of maximum oxygen absorption (% VO2max) and maximum heart rate (% LPM), together with both subjective and subjective factors. objectives of each session or scales of perceived effort (RPE-Borg Scale).

Polarized Resistance Training

The most recent trend for resistance training is the polarized type. It emerged as the scientific performance evaluation identified key determinants of resistance and how to improve them.

Threshold Training

Threshold Training is a key determinant of resistance, but it is a much more demanding method than the others, because of the effects it produces in the autonomous and endocrine systems or in the production of lactate and the available literature shows that it is so effective for us. Like other existing methods. For example, Pyramid Training shows more performance improvement than Threshold Training. However, there is some evidence at the highest level of competition, of the use of Threshold Training with very good results in the structuring of the Marathon training. (1,2,3)

Interval Training

On the other hand, athletes should combine a high volume of training along with a prudent application of high intensity training. The latest studies show no convincing evidence that a better emphasis on high intensity interval training improves in high performance athletes. Thus, it is important that there is a predominance of low intensity and long duration training, occasionally combining some high intensity interval training as a complement to optimize adaptation and technical mastery at an acceptable level of stress.

The periodization most used by the great athletes is composed of a large initial block of polarized training, emphasizing high and low intensity, reaching a specific preparatory phase oriented to threshold training.

The marathon pace is in the threshold zone, so a relatively large volume of training is performed in this physiological zone as the event date approaches. The volume of training conducted around the race pace is dictated by the distance of the impending race.


In conclusion, different approaches may be optimal at different stages of preparation and depending on each individual.

Training in the early stages can be organized according to individual physiological characteristics such as heart rate or lactate profile. But as the race date approaches, it becomes more pragmatic and focuses on running around the specific race pace, regardless of what is happening. (3)

Within the periodization, two concurrent strength training sessions per week should be ideally combined, combining them with high intensity intervals for the lower train and strength strength for the trunk muscles.

These sessions will entail some improvements at the physiological level and the mechanical aspect of career economics.

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