Does polarized training improve performance in recreational runners?

@article{Muoz2014DoesPT,
  title={Does polarized training improve performance in recreational runners?},
  author={Iker Mu{\~n}oz and Stephen Seiler and Javier Bautista and Javier Espa{\~n}a and Eneko Larumbe and Jonathan Esteve-Lanao},
  journal={International journal of sports physiology and performance},
  year={2014},
  volume={9 2},
  pages={
          265-72
        }
}
PURPOSE To quantify the impact of training-intensity distribution on 10K performance in recreational athletes. METHODS 30 endurance runners were randomly assigned to a training program emphasizing low-intensity, sub-ventilatory-threshold (VT), polarized endurance-training distribution (PET) or a moderately high-intensity (between-thresholds) endurance-training program (BThET). Before the study, the subjects performed a maximal exercise test to determine VT and respiratory-compensation… 
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