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From Fellrnr.com, Running tips
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* In recreational 10K runners, there is not as much improvement from training at Lactate Threshold as from polarized (low/high) training<ref name="Muñoz-2014"/>.
* Training at Tempo paces is ineffective for trained athletes<ref name="Londeree-1997"/>, and may even be counterproductive<ref name="Evertsen-2001"/><ref name="Guellich-2010"/>.
* Training at lower intensity (blood lactate < 2 mmol/l) is more effective at improving performance at the Lactate Threshold than training at the Lactate Threshold (3-6 mmol/l)<ref name="Guellich-2010"/>.
* The performance of elite 5k/10K runners is related to total time spend in low intensity training, not higher intensities<ref name="Esteve-Lanao-2005"/>.
* Polarized training has been shown to be more effective than high volume/low intensity, threshold/tempo, or [[High Intensity Interval Training]]<ref name="StögglSperlich2014"/>. The polarized training used two [[High Intensity Interval Training]] and two long (150-240 minute) low intensity sessions.
