What Is effective training?
by George Blackwell
A 2021 study - Training intensity distribution analysis by race pace vs. physiological approach in world-class middle- and long-distance runners - aimed to analyse the training intensity distribution (TID) of 7 world-class middle and long distance runners over a period of 50 weeks. The study used two different approaches: looking at zones organised via physiological parameters OR based on individual specific race paces. The purpose was to see if there was a substantial difference in how training zones were represented between methodologies and explore the potential implications this could have on coaching and performance.
The results demonstrated that both middle- and long-distance runners performed significant portions of their training at threshold intensity, irrespective of event distance or method of analysing training zones. However, the perceived differences in training approaches from middle to long distance were more substantial when assessing training from a physiological standpoint, rather than a race pace perspective (proportionally more Z3 / less Z2 training in middle distance runners, proportionally more Z2 / less Z3 training in long distance runners).
The conclusion of the study was that both physiological and race-pace based approaches were demonstrated to be flawed in their sensitivity to detect changes in intensity distribution i.e. progression or regression of thresholds. The results highlighted a potential deficiency in any training analysis that doesn’t take both specific race performances and physiological metrics into account.
The suggestions from this study support an approach to training planning and prescription whereby physiological data is collected, and then the metrics are compared to race performance. In theory, this allows for a coaching methodology that facilitates all-around physiological development but still allows for adjustments from race performances to individualise and adapt training to. This approach ensures that the training is both optimal and appropriate to a given athlete. It will also allow for other less well-defined factors to be accounted for, such as psychological and biomechanical considerations!
References:
Kenneally, M., Casado, A., Gomez-Ezeiza, J. and Santos-Concejero, J., 2021. Training intensity distribution analysis by race pace vs. physiological approach in world-class middle-and long-distance runners. European journal of sport science, 21(6), pp.819-826.