Periodization on Best-Running-Tips.com

Principles of Periodization

Periodization 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 :

Base Running

When you concentrate on putting in the miles, and keeping speed low.

Quality

Mileage goes down, but intensity goes up (intervals, reps, threshold sessions).

Taper

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.

Race

What it is all about !

After-Race

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:

Foundation

Early Quality

Transition Quality

Final Quality (including Taper)

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 !

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