World famous Exercise Physiologist, Dr. Stephen Seiler, on his pioneering work on the 8-level training hierarchy pyramid from most important to least important: Training volume; high intensity training; intensity distribution; planning/periodization; micro-periodisation; specific adaptations like heat and altitude; race pace training and tapering. We also discuss polarized training and mind-body connection.  Show Notes01:05 – Introduction to Dr.Seiler and how he got involved in exercise science04:20 – Dr.Seiler explains how he came up with the 8-level training hierarchy pyramid8:00 – Three most important levels of training hierarchy: training volume, intensity and distribution between the two13:45 – The next 5 levels of training hierarchy - planning/periodization; micro-periodisation; specific adaptations like heat and altitude; race pace training and tapering22:50 – Dr.Seiler explains why he did not include strength and mental training in the hierarchy25:15 – Basis of polarized training and evidence 30:00 – Ways to measure intensity in polarized training: power/pace; heart rate and perceived exertion 33:10 – Interval training within polarized training – better to do more time at sub-maximal effort than less time at maximal effort35:05 – Mind-body connection 39:00 – Ways to train the mind to improve performance41:45 – Quiz Time!44:25 – Resource recommendations by Dr.SeilerContact Dr.SeilerTwitter: @StephenSeilerResources by Dr.SeilerDr.Seiler on ResearchGate - https://www.researchgate.net/profile/Stephen_SeilerDr. Seiler’s Hierarcy of Endurance Training Needs - https://rb.gy/2efsgw Dr. Seiler’s Ted Talk – “How normal people can train like the world’s best endurance athletes” - https://www.youtube.com/watch?v=MALsI0mJ09IOther Resourcesresearchgate.netContact Details for Running and Fitness with RajJoin WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqhEmail: runningandfitnesswithraj@gmail.comFacebook Group: Running and Fitness with RajInstagram: Instagram @runningandfitnesswithrajTwitter @RunningRaj Listen and Subscribe  Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast. Apple Spotify JioSaavn Google Podcasts Stitcher Castbox TuneIn Podcast Addict Podchaser