Concept
Training intensity distribution
The way total training time is divided among low, moderate, and high intensities.
Pyramidal and polarized models
Pyramidal training contains mostly low intensity, some moderate work, and little high intensity. Polarized training emphasizes low and high intensity while limiting the middle.
Why the pattern changes
The useful distribution changes across general preparation, threshold development, and race-specific phases.
Why elite methods need context
Double-threshold systems depend on high training volume, careful intensity control, and substantial recovery support.
How to use it
Keep most training controlled, give every harder session a clear purpose, and judge the distribution by whether the whole week remains repeatable.
Common misconception
No permanent percentage split or elite training model is automatically optimal for every runner.