Polarized training 5k sessions

[speedhunter]

Hi
Want tips for 5k training by polarized model. Sessions/rest etc.After a few years of div programs is it time for proper structure again
Regards
Per Arne Syvertsen
Male
56year
lwt

[jamesg]

When's your first race?

[speedhunter]

Hi
No competition before the fall 2019. Will try get in shape gradually. I have trained badly / wrong over time and have some ilness.
Per arne

[lindsayh]

this will help
https://thepeteplan.wordpress.com/5k-training/

[speedhunter]

Hi Lindsay
Thanks Lindsay:D
looks interesting I'm going to look into it closer.
Per arne

[Dangerscouse]

It's probably all you will need to know for what you are after. I have seen some stunning improvements from people who have followed it.

[gooseflight]

Just keep the 10K rows on the easy side of steady else you drift away from a polarized plan.

[le grand fromage]

this will help
https://thepeteplan.wordpress.com/5k-training/

Yep definitely recommend this plan, I used it a few years back to take me under 17 mins and break the then 50-59 Mhwt BR.

[Remo]

The Pete's Plan is just fine -- but it is not really polarized (which is 80% long slow distance and 20% high intensity work). It can, however, be modified to make it more polarized.

If you want to learn more about polarized training listen to the following two Velonews podcasts featuring Dr. Stephen Seiler the guru of polarized training. (I know it is cycling oriented, but it is applicable to row).

Fast Talk podcast, ep. 51: Polarizing your training, with Dr. Stephen Seiler https://www.velonews.com/2018/07/news/f ... ler_473325

Fast Talk podcast, ep. 54: Applying the polarized training model, with Dr. Seiler https://www.velonews.com/2018/08/news/f ... ler_477253

The Pete's Plan is modifiable to make it polarized by doing 4 long slow distance workout a week and two hard workouts from the Pete's Plan. Just keep the same rotation for the high intensity work but space it out.

[speedhunter]

Thank you so much for all the feedback.Much useful information that will motivate me further I go for the thepeteplan 5k but 80-20 polarized version.
Regards
Per Arne

[Dangerscouse]

Just always remember if your low sessions are too high your high sessions will be too low.

Going really steady is prescribed for a reason, but it's very difficult to slow down in my experience!! A HR monitor is the only way I can do it

[Dangerscouse]

Just always remember if your low sessions are too high your high sessions will be too low.

Going really steady is prescribed for a reason, but it's very difficult to slow down in my experience!! A HR monitor is the only way I can do it

[speedhunter]

Yes I will definitely use a HR monitor on steady sessions..

[bob01]

this will help
https://thepeteplan.wordpress.com/5k-training/

Yep definitely recommend this plan, I used it a few years back to take me under 17 mins and break the then 50-59 Mhwt BR.

Can you give some examples of a modified Pete plan that meets the polarised criteria?

I feel that as one investigates this subject it raises more questions

80% of SESSIONS should be below aerobic threshold!!!!! You might be surprised how easy that is!

Perhaps circa 10% of distance should be above anaerobic threshold. It has been suggested that this is between 6min (2k?) vo2 Max and 60 min anaerobic thresholds!

Heart rate drift? That's an interesting sub subject in its self! If one allows for it by reduce pace then is one entering recovery?

Quite often the easy session are inaccurately dismissed as recovery! When in reality there are many physiological benefits from this 'base' work.

But as always unlike brexit any plan is better than no plan

[Mark E]

Remo, thanks for posting the links for the Dr. Seiler podcasts with Velo ... he's widely considered to be the guru of polarized training.

Note that he's worked with rowers, nor-dork skiers and other endurance athletes -- not just cyclists.

From Velo's intro to the podcast ...

We’ll take a deep dive with Dr. Seiler into both Zone 1 and Zone 3 training and how to approach both. A theme will start to emerge, and you’ll hear one of the top physiologists in the world repeat it again and again: keep it simple. That might seem surprising, but the research is clear: complex intervals and overly detailed training plans may hurt more than they help. Ultimately, it may be as simple as accumulating time in the various zones in the right ratios.

5. Finally, we’ll discuss how these principles apply specifically to training. Seiler’s research includes Nordic skiers, rowers, runners, and cyclists. So be warned, at times you’ll hear some concepts that may be unfamiliar to you. For example, cycling is one of the few places where endurance athletes do five-hour workouts. In other endurance sports, they add volume by doing two-a-days.

For me, the advice about not placing too much faith in complex interval workouts is sorely needed in the rowing world. Actually, it's even worse with masters runners who obsess endlessly on whether 10 X 400 meters on the track is VASTLY superior to, say, 5 X 800, for example. It's not a freaking math equation, it's a workout.