Polarized Microcycle Training Improves Performance and Mood States in Amateur Middle-Distance Runners

Abstract

Polarized training is a commonly practiced training modality for middle-distance runners. It is interesting to see if this training method can improve performance in amateur athletes. This study examined the effects of polarized training, which was divided into 2 training zones: Low-Intensity Training (LIT) and High-Intensity interval Training (HIIT) over a 6-week period, to determine the effects on both sprint performance (800 m and VO₂ max) and Profile of Mood States (POMS). Twenty-four amateur middle-distance runners from Guangxi Vocational and Technical College of Mechanic and Electricity were divided into a Polarized Training Group (PTG) of 12 and a Control Group (CG) of 12. The PTG consisted of LIT and HIIT training within the same week in an 80:20 ratio, while the Control Group received conventional training. 800-meter time, VO₂ max, and Profile of Mood States (POMS) at pre-, mid-, and post-training were determined. The PTG significantly improved 800-meter running performance and VO₂ max more than the CG (P < 0.05) at post-training, while PTG and the CG could improve athlete performance at all stages. In addition, POMS found that the PTG Group had better mood in various dimensions such as Tension, Depression, Anger, Vigor, Self-Esteem, and Total Mood Disturbance. The Polarized training significantly affected both running performance and mood in the middle-distance runners. It also improved mood and reduced training stress. Polarized training is a good choice for improving running performance and mood control in amateur runners with limited training time.