CAPRIRUN | O Segredo do Treino Polarizado: Dono da Lobo Corre a 2h34 Evitando "60% da Mediocridade"

In this incredibly valuable educational segment, coach Lobo lays out the science of running. He discusses whether increasing volume is the only way to lower marathon times, explains why planning errors surpass biomechanics and footwear as the biggest causes of injuries, and analyzes the healthy (or destructive) obsession fueled by networks like Strava. The highlight of the segment is the definitive explanation of Zone 2 (Z2) Training and the Polarized Training rule (80% easy, 20% hard). Lobo warns: those who try to "push" every workout destroy their own progress, miss the body's warning signals (such as stress fractures), and stagnate their performance. (Keywords: Polarized 80/20 running method, Zone 2 road running training, biggest cause of running injuries, 10% volume formula, Strava training analysis, how to train in Z2, conversation pace, Ricardo Capriote Caprirun)