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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.
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| Label | Type | Description | Intervention Names |
|---|---|---|---|
| Control | Active Comparator |
| |
| Experimental | Experimental |
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| Name | Type | Description | Arm Group Labels | Other Names |
|---|---|---|---|---|
| Polarized intensity distribution model | Other | 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. |
| Measure | Description | Time Frame |
|---|---|---|
| Primary Objective | Outcome Measure: 5-km race time Description: Time to complete a 5-km run measured in minutes and seconds. | 12 weeks |
| Measure | Description | Time Frame |
|---|---|---|
| Secondary Objective | Outcome Measure: Body composition Description: Body fat percentage and lean mass (Kgs) assessed using standardized methods | 12 weeks |
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Inclusion Criteria:
Exclusion Criteria:
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| Name | Affiliation | Role |
|---|---|---|
| Eduar Ceballos | Universidad Pedagogica Nacional | Study Director |
| Facility | Status | City | State | ZIP | Country | Contacts |
|---|---|---|---|---|---|---|
| Colegio San Bartolome La Merced | Bogotá | Bogota D.C. | 110321 | Colombia |
| PubMed Identifier | Type | Citation | Retractions |
|---|---|---|---|
| 29509644 | Background | Zinner C, Schafer Olstad D, Sperlich B. Mesocycles with Different Training Intensity Distribution in Recreational Runners. Med Sci Sports Exerc. 2018 Aug;50(8):1641-1648. doi: 10.1249/MSS.0000000000001599. | |
| 31249533 | Background | Treff G, Winkert K, Sareban M, Steinacker JM, Sperlich B. The Polarization-Index: A Simple Calculation to Distinguish Polarized From Non-polarized Training Intensity Distributions. Front Physiol. 2019 Jun 12;10:707. doi: 10.3389/fphys.2019.00707. eCollection 2019. |
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| Type | Includes Protocol | Includes SAP | Includes ICF | Document Label | Document Date | Document Uploaded Date | Document File Name |
|---|---|---|---|---|---|---|---|
| Prot | Yes | No | No | Study Protocol | Mar 16, 2026 | Mar 21, 2026 |
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| Threshold intensity distribution model | Other | 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. |
|
| 26578968 | Background | Stoggl TL, Sperlich B. The training intensity distribution among well-trained and elite endurance athletes. Front Physiol. 2015 Oct 27;6:295. doi: 10.3389/fphys.2015.00295. eCollection 2015. |
| 24550842 | Background | Stoggl T, Sperlich B. Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training. Front Physiol. 2014 Feb 4;5:33. doi: 10.3389/fphys.2014.00033. eCollection 2014. |
| 29863593 | Background | Rosenblat MA, Perrotta AS, Vicenzino B. Polarized vs. Threshold Training Intensity Distribution on Endurance Sport Performance: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Strength Cond Res. 2019 Dec;33(12):3491-3500. doi: 10.1519/JSC.0000000000002618. |
| 32428153 | Background | Rosado J, Duarte JP, Sousa-E-Silva P, Costa DC, Martinho DV, Valente-Dos-Santos J, Rama LM, Tavares OM, Conde J, Castanheira J, Soles-Goncalves R, Courteix D, Coelho-E-Silva MJ. Body composition among long distance runners. Rev Assoc Med Bras (1992). 2020 May 15;66(2):180-186. doi: 10.1590/1806-9282.66.2.180. |
| 33613312 | Background | Knechtle B, Tanous DR, Wirnitzer G, Leitzmann C, Rosemann T, Scheer V, Wirnitzer K. Training and Racing Behavior of Recreational Runners by Race Distance-Results From the NURMI Study (Step 1). Front Physiol. 2021 Feb 4;12:620404. doi: 10.3389/fphys.2021.620404. eCollection 2021. |
| Background | Kim, J., Young, B., & Song, S. (2018). Reliability and agreement of various InBody body composition analyzers (InBody-230, InBody-720, InBody-770) vs DEXA. Journal of Strength and Conditioning Research. https://doi.org/10.1519/JSC.0000000000003374 |
| Background | Kim, H. J., Jung, H. W., Kim, M. J., Kim, D. H., Park, I., Ryu, J. K., & Jung, Y. (2022). Validation of a multi-frequency bioelectrical impedance analysis (InBody-770) for assessing body composition in older adults with type 2 diabetes mellitus compared to DXA. Journal of Diabetes Investigation, 13(2). https://doi.org/10.1111/jdi.13967 |
| 24149357 | Background | Hottenrott K, Ludyga S, Schulze S. Effects of high intensity training and continuous endurance training on aerobic capacity and body composition in recreationally active runners. J Sports Sci Med. 2012 Sep 1;11(3):483-8. eCollection 2012. |
| Background | Friedman, L. M., Furberg, C. D., DeMets, D. L., Reboussin, D. M., & Granger, C. B. (2015). Fundamentals of clinical trials (5th ed.). Springer. |
| 34792817 | Background | Filipas L, Bonato M, Gallo G, Codella R. Effects of 16 weeks of pyramidal and polarized training intensity distributions in well-trained endurance runners. Scand J Med Sci Sports. 2022 Mar;32(3):498-511. doi: 10.1111/sms.14101. Epub 2021 Nov 25. |
| 33344993 | Background | Festa L, Tarperi C, Skroce K, La Torre A, Schena F. Effects of Different Training Intensity Distribution in Recreational Runners. Front Sports Act Living. 2020 Jan 15;1:70. doi: 10.3389/fspor.2019.00070. eCollection 2019. |
| 19453206 | Background | Faude O, Kindermann W, Meyer T. Lactate threshold concepts: how valid are they? Sports Med. 2009;39(6):469-90. doi: 10.2165/00007256-200939060-00003. |
| 32183425 | Background | Boullosa D, Esteve-Lanao J, Casado A, Peyre-Tartaruga LA, Gomes da Rosa R, Del Coso J. Factors Affecting Training and Physical Performance in Recreational Endurance Runners. Sports (Basel). 2020 Mar 15;8(3):35. doi: 10.3390/sports8030035. |
| Background | Bomba T. (2016). Periodización. Teoría y metodología del entrenamiento. Editorial Hispano Europea, S.A. ISBN:9788425514654, 8425514657 pg 91. |
| Background | Bernal-Reyes, F., Peralta-Mendívil, A., Gavotto-Nogales, H. H., & Placencia-Camacho, L. (2014). Principios de entrenamiento deportivo para la mejora de las capacidades físicas. Biotecnia, 16(3), 42-49. |
| Background | Cruz-González, J. Arboleda-Serna, V. (2022). Training intensity distribution on running time in amateur endurance runners: A scoping review. Revistade Investigación e Innovación en Ciencias de la Salud.4(2), 137-149. https://doi.org/10.46634/riics.136. |
| Background | Cruz-Gonzalez, J. Castillo, C. Cardozo, L. Arboleda, V. (2024). Effects of polarized and pyramidal training, with or without mindfulness, on race time and performance in amateur runners: Protocol for a randomized controlled trial. Retos, 60, 1271-1278. |
| Background | Muñoz Pérez, I. (2016). Métodos de cuantificación de la carga de entrenamiento en deportes de resistencia cíclica. Búsqueda, 3(16), 53-63. https://doi.org/10.21892/01239813.166 https://doi.org/10.1016/S0735-1097(00)01054-8 . |
| 11153730 | Background | Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol. 2001 Jan;37(1):153-6. doi: 10.1016/s0735-1097(00)01054-8. |
| Background | Neumann, G. (1994). Fisiología del entrenamiento: teoría y práctica del entrenamiento (1.ª ed.). Barcelona, España: Paidotribo. |
| Prot_000.pdf |
| ICF | No | No | Yes | Informed Consent Form | Nov 11, 2025 | Mar 21, 2026 | ICF_001.pdf |
| ID | Term |
|---|---|
| D009043 | Motor Activity |
| ID | Term |
|---|---|
| D001519 | Behavior |
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