REF-773 · Kenneally et al., 2018 · International Journal of Sports Physiology and Performance, Vol. · Paper · PubMed

The Effect of Periodization and Training Intensity Distribution on Middle- and Long-Distance Running Performance: A Systematic Review

B+moderate evidenceMeasured on trained to world-class athletesWritten before October 2026, being re-checked

Systematic review of the three main intensity distributions in middle- and long-distance runners: pyramidal, polarized and threshold. Of 493 articles, sixteen met the criteria (6 observational reports, 3 case studies, 6 interventions, 1 review).

Pyramidal and polarized training were more effective than threshold training, although threshold training is used by some of the best marathon runners. The authors propose organising training zones as a percentage of goal race pace, which lets different periodization types be compatible.

Participants

Middle- or long-distance runners in the sixteen included studies; the total number of runners is not given in the abstract.

Protocol

Search: PubMed, Scopus and Web of Science, May 2017, for original research; 493 articles screened.
Inclusion: (1) middle- or long-distance runners; (2) training intensity distribution analysed in observational reports, case studies or interventions; (3) peer-reviewed; (4) training programmes of 4 wk or longer.
Where possible, intensity zones were calculated relative to goal race pace rather than physiological or subjective variables.

Key Results

Sixteen studies included: 6 observational reports, 3 case studies, 6 interventions, 1 review.
Pyramidal and polarized training are more effective than threshold training.
Threshold training is nevertheless used by some of the best marathon runners in the world.
Proposal: organise training into zones based on a percentage of goal race pace, which allows different periodization types to be compatible; this approach needs further development to test whether specific percentages above and below race pace are key.

Practical Application

"Pyramidal, polarized or threshold — which distribution should I run?" — across sixteen studies of middle- and long-distance runners (6 observational reports, 3 case studies, 6 interventions, 1 review), pyramidal and polarized distributions came out more effective than threshold-heavy training, although some of the world's best marathoners use threshold training; the review proposes setting zones as a percentage of goal race pace.
Default to a pyramidal or polarized week; do not build a runner's week mainly around threshold running without a specific reason.
Pyramidal vs polarized is not settled by this review; the randomised comparison in the base is REF-509.
Inference, not tested here: race-pace zones fit track runners well, because a middle-distance runner's key sessions are defined by race pace rather than by lactate or heart-rate zones; the review itself says the method needs further development.

Limitations

Only 6 of the sixteen studies were interventions; the rest were observational reports, case studies and a review, so the comparison is weak for a systematic review.
No meta-analysis; conclusions are narrative.
Search ended May 2017; later trials (for example REF-509) are not included.
Written from the abstract and record metadata only (full text not read).
How this entry was checked and changed
Why this level

systematic review of sixteen studies, only 6 of them interventions (6 observational reports, 3 case studies, 1 review)