JAK TRENOWAĆ BIEGANIE OWCAWK *DWIE METODY*

Summary

In this video, the speaker discusses his training plan for half-marathons and marathons, emphasizing the importance of a solid base built through consistent, moderate-intensity runs. He introduces two main training methods: polarized and threshold training. Polarized training involves three easy runs and one hard run per week, focusing on building endurance. Threshold training, on the other hand, includes a mix of easy and hard runs to improve lactate threshold and running economy. The speaker also explains various types of intense workouts, such as interval training and repetitions, and stresses the importance of recovery to prevent injuries and ensure progress.

Takeaways

• 🏃 The video discusses a training plan for half-marathons and marathons, emphasizing the importance of a solid weekly training routine.
• 🔄 The speaker introduces two main training methods: polarized and threshold training, each with a different balance of easy and hard workouts.
• 📈 Polarized training involves three easy and one hard workout per week, focusing on building a strong aerobic base.
• 🚀 Threshold training, on the other hand, alternates between hard and easy workouts, aiming to improve lactate threshold and running economy.
• 📊 The video recommends using a website like vdot.2.com to calculate personalized training paces based on recent race results.
• 💦 The concept of 'lactate threshold' or 'milk threshold' is explained, which is the point at which the body starts to produce lactic acid during intense effort.
• 🏋️‍♂️ The importance of interval training is highlighted for developing VO2 max, the maximum amount of oxygen an individual can utilize.
• 🔁 Repetition training, or 'reps', is mentioned as a way to practice running at high speeds with shorter recovery periods.
• 🔁 The video stresses the significance of building a strong aerobic base before increasing the intensity of workouts to prevent injuries and overtraining.
• 📅 The speaker shares their personal training schedule, which includes a mix of easy, threshold, and interval workouts, tailored to their marathon preparation.

Q & A

What is the main topic discussed in the video script?

The main topic discussed in the video script is the speaker's training plan for half-marathon and marathon, including various training methods and their importance in preparation.

What does the speaker mention about their training approach?

The speaker mentions that they are not a professional trainer and have learned and experimented with sports on their own, analyzing and adjusting their training methods over time.

What are the two training methods the speaker bases their plan on?

The speaker bases their training plan on two methods: polarized training and threshold training.

What is the difference between polarized and threshold training mentioned in the script?

Polarized training involves having three light training sessions and one hard session per week, while threshold training has a more balanced approach with one hard and one light session per week.

What is the purpose of heavy training sessions as per the speaker's explanation?

Heavy training sessions are meant to improve lactate threshold, running economy, and to increase the body's ability to utilize lactate as a source of energy during intense efforts.

What is the 'lactate threshold' referred to in the script?

The 'lactate threshold' is the point during intense exercise where the body starts to produce lactic acid, which can be trained to be better utilized and tolerated for improved performance.

How does the speaker use the vdot2.com website in their training?

The speaker uses vdot2.com to calculate their training paces for different types of intensive training sessions, such as threshold and interval training.

What is the significance of the 'Best' concept mentioned in the script?

The 'Best' concept refers to knowing one's lactate threshold heart rate and pace, which helps in understanding when the body is shifting from aerobic to anaerobic efforts during training.

What is the speaker's advice for new runners regarding training pace?

The speaker advises new runners to be cautious with their training pace, not to exceed their calculated maximum pace, and to focus on building a solid base with easy runs before increasing intensity.

How does the speaker structure their weekly training plan?

The speaker structures their weekly training plan with a mix of easy and hard sessions, including base runs, threshold runs, and interval training, with a focus on recovery and regeneration.

What changes does the speaker make to their training plan as they approach a marathon?

As the speaker approaches a marathon, they introduce more intensive training sessions, such as long runs with a training focus and faster paces, to simulate race conditions and improve endurance.