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)