Periodization

Systematic training plan divided into phases (base, build, peak, taper) to optimize race-day performance.

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Understanding Periodization

Periodization is the systematic organization of training into phases, each with a specific focus. A typical periodized plan progresses through base (building aerobic fitness), build (adding intensity), peak (race-specific sharpening), and taper (reducing volume before race day).

The concept comes from Soviet sports science in the 1960s and has been adapted for endurance sports by coaches like Arthur Lydiard and Jack Daniels. The core principle is that you can't train all fitness qualities simultaneously at maximum intensity — so you focus on one thing at a time and layer qualities progressively.

For most recreational runners, a simple linear periodization works well: spend 4–6 weeks building easy mileage, then 4–6 weeks adding tempo and threshold work, then 3–4 weeks of race-specific intervals, followed by a 2–3 week taper. This systematic approach prevents overtraining and ensures you arrive at race day fresh and fit.

Key Facts: Periodization

Key facts and insights about periodization that every endurance athlete should know.

Originated from Soviet sports scientist

Originated from Soviet sports scientist Lev Matveyev in the 1960s

Typical phases

Typical phases: Base → Build → Peak → Taper → Race → Recovery

Each phase lasts 3–6 weeks depending on

Each phase lasts 3–6 weeks depending on the training plan

Linear periodization focuses on one qual

Linear periodization focuses on one quality per phase; undulating periodization mixes qualities within each week

Pro Tips: Periodization

Don't skip the base phase — it's tempting to jump to speed work, but aerobic foundation prevents injuries

Each phase should build on the previous one, not replace it — maintain easy running throughout

Plan your season backward from your goal race to determine when each phase starts

Include a recovery week (reduced volume by 30–40%) every 3–4 weeks within each phase

Frequently Asked Questions About Periodization

No. Even experienced runners benefit from a base phase at the start of a new training cycle. It reinforces aerobic pathways, strengthens connective tissues, and prepares your body for the harder work ahead. Skipping base is the most common cause of mid-plan injuries.

Most plans define phase lengths in advance (e.g., 6 weeks base, 4 weeks build). Alternatively, move on when you can comfortably handle the current phase's demands — if easy runs feel easy and you're recovering well between sessions, you're ready for more intensity.