REF-811 · Casado et al., 2022 · International Journal of Sports Physiology and Performance, Vol. · Paper · PubMed

Training Periodization, Methods, Intensity Distribution, and Volume in Highly Trained and Elite Distance Runners: A Systematic Review

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

A systematic review (PubMed/MEDLINE, Scopus, Web of Science) of training characteristics in highly trained and elite distance runners; ten articles met the inclusion criteria.

These runners typically follow a pyramidal distribution: most volume in zone 1 (at or below the first threshold), less in zone 2 (between the thresholds, roughly 2 and 4 mmol/L) and least in zone 3 (above the second threshold).

Elite runners used at least one session a week of continuous-tempo or interval work at the second threshold and at least one of zone 3 (short-interval or anaerobic) work, adding more of one or the other to lean pyramidal or polarized. Marathoners were more pyramidal-oriented, 1500 m runners more polarized-oriented.

The authors recommend a traditional hard day-easy day periodization moving from pyramidal in the preparatory and precompetitive periods toward polarized in the competitive period.

Participants

Highly trained and elite distance runners in the ten included articles; the total number of runners is not given in the abstract.

Protocol

Systematic search of PubMed/MEDLINE, Scopus and Web of Science.
Extracted: training intensity distribution, volume, periodization and methods; differences in volume and TID between event distances.
Zones: zone 1 at or below vLT1/VT1; zone 2 between the two thresholds (or 2 and 4 mmol/L lactate); zone 3 above vVT2/vLT2.

Key Results

Ten articles met the inclusion criteria.
Highly trained and elite distance runners typically follow a pyramidal TID (volume decreasing from zone 1 to zone 2 to zone 3).
Elite runners used both threshold sessions (continuous tempo or medium/long aerobic intervals at vLT2) and zone 3 sessions (anaerobic or short-interval training) at least once a week each; adding more of one or the other moved the week toward pyramidal or polarized.
Marathoners were more pyramidal-oriented; 1500 m runners more polarized-oriented.
Authors' recommendation: a traditional periodization on a hard day-easy day basis, shifting from a pyramidal TID in the preparatory and precompetitive periods toward a polarized TID in the competitive period.

Practical Application

"How do the best distance runners spread their intensity across the season?" — across ten studies of highly trained and elite distance runners (systematic review), the default is pyramidal with hard day-easy day, at least one threshold session and one faster zone 3 session every week, marathoners leaning pyramidal and 1500 m runners polarized, and the season moving from pyramidal in preparation toward polarized in the competitive period.
Keep both a threshold session and a faster session in the week; which one gets a second slot depends on the event (longer event: more threshold; 1500 m: more zone 3).
Shift the balance through the season rather than choosing one model for the whole year; the randomised test of a pyramidal-then-polarized sequence is REF-509.
Inference, not tested here: a recreational runner with fewer weekly hours cannot simply copy the elite percentages; the distribution by weekly hours is in SYNTH-26.

Limitations

Ten descriptive articles; no pooled analysis and no controlled comparison of distributions.
The recommendation to shift from pyramidal to polarized is the authors' synthesis of what elites do, not a tested effect.
Total number of runners, sex split and the studies' quality ratings are not given in the abstract.
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 ten descriptive studies; no pooled data