Episode 54 - Sustainable Training: How to Structure a Running Training Plan That Lasts

Episode Summary:

In this episode, Alison explains how runners can transition from returning to running into a simple, effective polarized training approach. She outlines four key run types—easy, tempo, track, and long runs—using clear analogies to explain their distinct physiological benefits and emphasizes the 80/20 rule to avoid the ineffective “gray zone.” She provides practical guidance on structuring training weeks with two, three, or four runs depending on goals such as maintaining fitness, building volume, or improving performance. Alison highlights the importance of truly easy miles, alternating key workouts, and adjusting training based on race distance and season. She concludes by encouraging seasonal training, intentional off-seasons, and limiting major races to support long-term health, consistency, and enjoyment of running.

Key Takeaways:

• Polarized training drives progress: Runners make better long-term gains by keeping most miles truly easy and limiting hard efforts to a small, intentional portion of training (the 80/20 rule), rather than living in the “gray zone.”
  
• Each run type has a purpose: Easy runs build aerobic efficiency, tempo runs improve muscular endurance and lactate threshold, track workouts increase VO₂ max and power, and long runs develop endurance and stamina.
  
• Training structure should match frequency and goals: Whether running two, three, or four days per week, training can be organized around easy runs, one or two key workouts, and long or “just for fun” runs depending on performance vs. maintenance goals.
  
• Seasonal training prevents burnout and injury: Intentional off-seasons, limited major races, and periods focused on maintenance or fun help runners stay healthy, improve over time, and continue enjoying running.
  
  
  

Time Stamps:

[00:00] - Introduction: From Return-to-Running to Polarized Training

[03:58] - Why Easy Miles Matter (Physiology Explained)

[07:41] - Tempo, Track, and Long Runs: Purpose & Benefits

[10:36] - Structuring Training with 2 Runs per Week

[15:57] - Weekly Structures, Seasonal Training & Long-Term Sustainability

Resources Mentioned:

• Purposeful Pacing Episode for more on the Key Run Pacing: https://www.alisonmariephd.com/blog/purposefully-pacing-your-runs-podcast 
• Zone 2 Blog for help with finding your true Zone 2: https://www.alisonmariephd.com/blog/run-in-zone-2 

Quotes:

• “Easy miles are not just filler miles; they have real physiological benefits and they save your body so you can actually get something out of the hard efforts.”
  
  
• “I don’t think everyone should be pushing performance all the time—every runner needs some version of an off-season if they want to improve over the long term.”
  
  
  

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