The phrase refers to a training regimen, often accessed as a portable document format (PDF), where approximately 80% of running is performed at a low intensity and the remaining 20% at a high intensity. This approach to training involves a significant volume of easy-paced runs supplemented with focused, intense interval or threshold work. A downloadable document formatted as a PDF typically outlines the specifics of such a program, including weekly mileage, types of workouts, and pacing guidelines.
Adherence to this distribution of effort is suggested to optimize physiological adaptations, potentially leading to improved endurance performance and reduced risk of overtraining. Historical context reveals that the principle of polarized training, where efforts are concentrated at very low and very high intensities, has been investigated for its potential benefits in endurance sports. Its application to running, often detailed in structured training schedules, aims to maximize aerobic development while minimizing stress and fatigue from consistently hard efforts.
