periodization

name: periodization description: Training phase design, progressive overload, mesocycle planning, tapering, and post-race recovery

Periodization & Training Plan Design

Training Phases

Base Phase (4-8 weeks)

• Focus: Aerobic development, injury prevention
• Volume: Build gradually to target weekly mileage
• Intensity: 80-90% easy, 10-20% moderate (strides, tempo introductions)
• Progression: Increase weekly volume by 10% per week, with recovery week every 3-4 weeks
• Key workouts: Easy runs, long runs (building distance), strides 2x/week

Build Phase (4-8 weeks)

• Focus: Lactate threshold, running economy
• Volume: Maintain or slightly increase base mileage
• Intensity: 75-80% easy, 20-25% quality (tempo, intervals, hills)
• Key workouts: Tempo runs (20-40 min at threshold), cruise intervals, progression runs
• Quality sessions: 2 per week maximum, never back-to-back

Peak/Specific Phase (3-6 weeks)

• Focus: Race-specific fitness, pace familiarity
• Volume: Maintain or slight decrease (90-95% of peak)
• Intensity: Race-pace work becomes primary quality session
• Marathon-specific: Goal pace runs (8-16km at marathon pace within long run)
• 5K/10K-specific: VO2max intervals, race-pace repetitions

Taper Phase

• 5K/10K: 7-10 days, reduce volume 30-40%, maintain some intensity
• Half Marathon: 10-14 days, reduce volume 40-50%
• Marathon: 2-3 weeks, reduce volume 50-60% final week
• Ultra: 2-3 weeks, similar to marathon
• Rule: Reduce volume NOT intensity. Keep short sharp sessions.

Recovery Phase (post-race)

• 5K/10K: 3-5 days easy, back to normal in 1-2 weeks
• Half Marathon: 5-7 days easy, 2-3 weeks to resume quality
• Marathon: 2-4 weeks easy running only, no quality for 3-4 weeks
• Ultra: 3-6 weeks progressive return, listen to body

Mesocycle Design

Standard Pattern: 3+1 or 2+1

• 3+1: 3 weeks progressive build + 1 recovery week
• 2+1: 2 weeks build + 1 recovery week (better for injury-prone or older athletes)
• Recovery week: reduce volume 20-30%, maintain 1 quality session at lower volume

Weekly Structure Templates

3-4 runs/week (beginner/time-limited)

• Mon: Rest
• Tue: Easy run
• Wed: Rest or cross-train
• Thu: Quality session (tempo/intervals)
• Fri: Rest
• Sat: Easy run
• Sun: Long run

5-6 runs/week (intermediate)

• Mon: Rest or easy recovery
• Tue: Quality #1 (tempo/threshold)
• Wed: Easy run
• Thu: Easy run with strides
• Fri: Quality #2 (intervals/hills)
• Sat: Easy run
• Sun: Long run

6-7 runs/week (advanced)

• Mon: Recovery run
• Tue: Quality #1 (AM: intervals, PM: easy)
• Wed: Easy run
• Thu: Medium-long run or progression
• Fri: Quality #2 (tempo)
• Sat: Easy run with strides
• Sun: Long run

Progressive Overload Principles

• 10% rule: Increase weekly mileage by max 10% per week
• Staircase progression: 3 weeks up, 1 week down (repeat)
• Long run cap: No more than 30-35% of weekly mileage in one run
• Quality cap: No more than 20% of weekly volume at threshold or faster
• New runner: Start with 3 runs/week, add frequency before volume

Workout Types by Phase

Common Mistakes to Watch For

• Too much intensity too soon (should be <20% of volume)
• No recovery weeks (leads to staleness/injury)
• Long run too fast (should be conversational)
• Skipping base phase to jump to intensity
• Not respecting the taper (adding "just one more" hard session)