Polarized vs pyramidal training intensity distribution in recreational marathoners: A randomized controlled study

The purpose of this study was to quantify the impact of training intensity distribution (TID) on marathon performance in recreational endurance runners following a 16-week training program. Twenty runners were randomly assigned to either a polarized TID model (POL), or a pyramidal TID model (PYR). Weekly training load was matched between groups. Before the intervention (week −1), midway through the program (week 8), and at the end of the intervention (week 15), participants completed a constant-speed test to assess running economy (RE), as well as a maximal incremental test to determine metabolic thresholds, maximal oxygen uptake (VO ² max), and maximal aerobic speed (MAS). A half-marathon race was performed at mid-intervention (week 8), and an official marathon race was completed at the end of the program (week 16). TID differed between groups (POL: 82/8/10%; PYR: 75/22/3% in zones 1/2/3, respectively). No significant between-group differences were observed in marathon performance (POL: 3 h 45 min ± 21 s; PYR: 3 h 46 min ± 22 s; p  = 0.23) or in performance improvements during the simulated half marathon. Improvements in speeds associated with ventilatory threshold were similar in both groups. The PYR group demonstrated greater improvements in RE, whereas the POL group exhibited a smaller decline in running speed during the second half of the marathon. These findings reinforce the multifactorial nature of endurance performance and suggest that distinct physiological adaptations may lead to comparable competitive outcomes. An individualized approach based on prior physiological profiling may therefore optimize training prescription in recreational marathon runners.