It can feel overwhelming at times thinking about how to put together a training plan. Hill repeats, tempo runs, intervals, long runs, fartleks – and don’t forget easy runs! These (and more!) are all ingredients that make up a successful runner’s diet. The challenge then is how much to do each of them and when. This is referred to as periodization – the art of putting together the components of a training program in the right order and at the right time.
Periodization is essential for any runner who wants to peak at certain times throughout the year (ie: a goal race).
A typical training plan may last anywhere from 12 to as much as 24 weeks. This time can be further divided into various phases. They can take on many names, but refer to them as:
- Base
- Preparation
- Peak
- Taper
I would like to point out that none of these should be thought of as independent of the others. Each phase should be linked to the next one in some way. For example, the peak phase is characterized by several runs close to the pace of the goal race, but this should not be the only time this pace is called upon. The emphasis, however, in each phase differs. Let’s break these phases down!
BASE
The base phase is the longest and is primarily used to build mileage to the desired level. It is characterized mostly by easy running at a relaxed pace. This is arguably the most important phase. Increased mileage has a strong correlation to improved running economy and overall improved performance.
Speed should be utilized in this phase in order to increase the amount of muscle fiber. These workouts are mostly short bursts in the form of hill sprints or short efforts of 90-95% lasting 10-20 seconds. The longer this base phase, the better, but a minimum of 4 weeks is needed.
PREPARATION
In the preparation phase, more speed is introduced which builds upon the base phase. The focus in this phase is to improve the runner’s lactate threshold – a key adaptation that is necessary for the marathon. In this phase, hill repetitions of longer duration (up to 30 seconds now) can be used as well as fartlek runs. Intervals at lactate threshold pace are also introduced. This phase lasts about 4 weeks.
PEAK
The peak phase is next. Note – this is NOT where we will reach peak racing shape. That, of course, is reserved for race day itself. The peak phase is meant to simulate closely, however, the demands of the goal race. The priority shifts to two items:
- Running at the pace of the goal race
- Running for the duration of the goal race.
Notice, these two things will only be truly realized and called upon on race day. One or the other is the focus of each key workout in this peak phase. I recommend 4-6 weeks for this phase.
TAPER
Always the final phase of periodization, the taper should leave us feeling energized for race day. The longer the race, the longer the taper. During this phase, the intensity of the workout is often kept the same, but the volume is reduced.
The best taper is highly individualized – in the marathon, for example, some will benefit from training quite hard all the way up until 5-7 days before the race. Others will need a full 3 weeks. It is important to pay particular attention to how you are feeling in the days leading up to a race. This knowledge will help you tremendously for future races.
PERIODIZATION WORKS
It is why records are broken primarily at major races like the Olympics or World Championships. Professional athletes of all distances train so they peak at the right times of the year.
If periodization is done effectively in your training plan, you can perform better on race day than you did at any point in your training. Without it, your performance level may stay at the same level throughout the year, rather than peaking at certain times and running to your full potential.
