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Polarized 80/20
PrincipioDe la appSe aplica estrictamente
~80% of weekly volume in strict Z1/Z2; ~20% in Z4/Z5. Avoid the Z3 'gray zone' that produces fatigue without proportional adaptation.
El coach trata esta entrada como una restricción, no como una sugerencia.
Fases:BaseUmbralVO2máxEspecificidad
Enunciado
80% strict easy + 20% strict hard. No gray zone.
Fundamento
Easy running builds aerobic engine (mitochondria, capillaries) without CNS load. Hard running raises top-end. Medium-hard running ('junk miles') accumulates fatigue without proportional adaptation.
Cómo se incumple
Sunday long runs drift from prescribed Z2 (6:00-6:15/km) into low Z3 (5:20-5:30/km), feels productive, leaves the runner too cooked for Thursday intervals.