Principles of PeriodizationPeriodization is necessary to peak at the right time. So cut up your running program and go for peak performance ! Periodization is the concept of cutting your running program into different blocks. In each block you devote your attention to specific types of running. You do this to optimally prepare yourself for your goal race. Different trainers approach these blocks, these running training phases, differently and use different names for them. However, it all pretty much comes down to the same thing. In general we identify the following blocks : When you concentrate on putting in the miles, and keeping speed low. Mileage goes down, but intensity goes up (intervals, reps, threshold sessions). Depending on the distance, you have a 1 to 3 week period where you seriously lower the mileage in order to get the legs fresh at race day. What it is all about ! For shorter races this can be a day or two, but this is an especially important phase after a marathon. Even when you feel fine not long after your marathon it is best to take it really easy, because of the damaging effects of the marathon on your legs. In my absolute favourite running book, Daniels' Running Formula, Jack Daniels explains periodization very well. He tells you how long each phase should be depending on the total length of your running program and the race distance. Per race distance, he exactly tells you what you should do. He identifies the following phases: Designing a tailored running program becomes a piece of cake with the help of Daniels' Running Formula. Only too bad the actual running is not a piece of cake as well... :) Especially his 10k Running Program is really tough with back-to-back hard days, but it pays of to follow his methods come race day ! Wish to optimally prepare yourself for your next race ? Then you'd better apply the concept of periodization ! Looking for more Running Tips ? Subscribe to the Best Running Tips Newsletter or to my site blog. Go from Periodization Page to Running Training Page Go from Periodization Page to Best Running Tips Homepage Running Training Questions: Ask Your Running Training Questions | Running Training Q&A Summary | Running Workouts: Base Running | Tempo Running | Interval Running | Fartlek / Speed Play | Goal Pace Running | Special Workout: Billat's 4 x 5 | Special Workout: Yasso 800 | Running Workouts | Hill Running Tips and Workouts | Running Programs: Heart Rate Monitor Running Programs | 10K Running Program | Half Marathon Running Program | Running Technique: Running Cadence | Running Strides | Running Technique | Pose Running Technique | Barefoot Running | Other: Running Stretches | Cross Country Running Tips | Cross Training for Runners | How to Improve YOUR Running | Increasing Mileage Safely | Periodization | Five Basic Running Tips | Tips on Running Races | Speed Training | Running Journal / Running Log | Cross Country Running | Running Records Like this page: |
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