Effects of Polarized and Threshold Intensity Distribution Models on Race Time and Body Composition in Recreational Runners Aged 20-45 Years: a Randomized Controlled Trial
Effects of Polarized and Threshold Intensity Distribution Models on Race Time and Body Composition in Recreational Runners Aged 20-45 Years: a Randomized Controlled Trial
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.
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.
Inclusion Criteria:
Exclusion Criteria: