Physical Activity, Physical Activity in Adults, Physical Activity Intensity, Running, Running Endurance, Running Performance
Conditions
Keywords
Recreational running, training intensity distribution (TID), polarized, threshold, Running
Brief summary
This study aims to compare the effects of two intensity distribution training (TID) models-polarized and threshold-on 5-km race time and body composition in recreational runners aged 20 to 45 years. Participants will be randomly assigned to one of two groups and will complete a 12-week structured training program. The primary outcome will be 5-km race time, while secondary outcomes will include changes in body composition. Assessments will be conducted before and after the intervention period.
Detailed description
This randomized controlled trial will investigate the effects of two different intensity distribution training (TID) models: polarized (POL) and threshold (THR), on race time and body composition in recreational runners. A total of 40 participants aged between 20 and 45 years will be randomly assigned to either the POL group or the THR group. Both groups will complete a 12-week training intervention. The polarized model will emphasize a high volume of low-intensity training (Zone 1) with small amounts of high-intensity work (Zone 3), while the threshold model will include a greater proportion of training at moderate intensity (Zone 2). The primary outcome will be 5-km race time measured in minutes/seconds. Secondary outcomes will include body composition variables such as body fat percentage and lean mass. Assessments will be conducted at baseline and after the 12-week intervention. The study aims to determine whether polarized training produces superior improvements compared to threshold training in recreational runners.
Interventions
OTHERPolarized intensity distribution model
Regarding the intervention, it will last 12 weeks, a period during which physiological adaptations to endurance training occur, as Neuman (1994) states with chronological cycles of 8 to 12 weeks. For the TID POL model, the intensity distribution was as follows: Zone 1 (80%), Zone 2 (5%), and Zone 3 (15%). The training periodization for the two TID models was designed using a 3:1 weekly block structure, meaning three weeks of training followed by one week of recovery. The weekly training frequency will consist of four running sessions, each including 10 minutes of running technique drills and two strength training sessions. The running sessions will have the same training volume across the three blocks, which span weeks 1-3, 5-7, and 9-11. The first week of each block will have a volume of 240 minutes, the second week 300 minutes, and the third week 360 minutes. Recovery weeks 4, 8, and 12 will have a volume of 180 minutes.
OTHERThreshold intensity distribution model
Regarding the intervention, it will last 12 weeks, a period during which physiological adaptations to endurance training occur, as Neuman (1994) states with chronological cycles of 8 to 12 weeks. For the TID THR model, the intensity distribution was as follows: Zone 1 (50%), Zone 2 (40%), and Zone 3 (10%), The training periodization for the two TID models was designed using a 3:1 weekly block structure, meaning three weeks of training followed by one week of recovery. The weekly training frequency will consist of four running sessions, each including 10 minutes of running technique drills and two strength training sessions. The running sessions will have the same training volume across the three blocks, which span weeks 1-3, 5-7, and 9-11. The first week of each block will have a volume of 240 minutes, the second week 300 minutes, and the third week 360 minutes. Recovery weeks 4, 8, and 12 will have a volume of 180 minutes.
Sponsors
Universidad Pedagogica Nacional, Colombia
Study design
Allocation
RANDOMIZED
Intervention model
PARALLEL
Primary purpose
BASIC_SCIENCE
Masking
DOUBLE (Subject, Investigator)
Eligibility
Sex/Gender
ALL
Age
20 Years to 45 Years
Healthy volunteers
Yes
Inclusion criteria
* Age between 20 and 45 years. * 1 to 3 years of experience. * Men's race time between 25:00 and 40:00. * Women's race time between 28:00 and 43:00. * Must reside in Bogotá or surrounding municipalities at an altitude of 2,640 meters above sea level. * Must have a GPS device.
Exclusion criteria
* Having a chronic noncommunicable disease. * Smoking or drinking alcohol. * Having a musculoskeletal injury. * Failing to sign the informed consent form. * 10% attendance rate at training sessions.
Design outcomes
Primary
| Measure | Time frame | Description |
|---|---|---|
| Primary Objective | 12 weeks | Outcome Measure: 5-km race time Description: Time to complete a 5-km run measured in minutes and seconds. |
Secondary
| Measure | Time frame | Description |
|---|---|---|
| Secondary Objective | 12 weeks | Outcome Measure: Body composition Description: Body fat percentage and lean mass (Kgs) assessed using standardized methods |
Countries
Colombia
Contacts
STUDY_DIRECTOREduar Ceballos
Universidad Pedagogica Nacional
Outcome results
None listed