What is Periodization?
Periodization is the systematic planning of athletic training. It involves progressive cycling of various aspects of a training program during a specific period to help you peak for race day.
Why Periodization Matters
Marathon training isn't about running hard every day. It's about:
- Progressive overload - Gradually increasing training stress
- Adaptation cycles - Allowing your body to adapt and grow stronger
- Injury prevention - Balancing stress and recovery
- Peak performance - Timing your best fitness for race day
The Four Phases of Marathon Training
1. Base Building Phase
The foundation of your marathon journey. Focus on building aerobic capacity with easy miles and consistency.
Key Goals:
- Establish consistent running habit
- Build aerobic engine
- Strengthen connective tissue
- Create injury-resistant foundation
2. Build Phase
Introduce specific marathon workouts while maintaining your aerobic base.
Key Goals:
- Add tempo runs and threshold work
- Increase weekly mileage
- Practice race-pace running
- Build stamina for longer efforts
3. Peak Phase
The highest volume and intensity of training, where everything comes together.
Key Goals:
- Simulate race conditions
- Fine-tune race pace
- Build mental toughness
- Maximize fitness adaptations
4. Taper Phase
Reduce volume while maintaining intensity to arrive fresh on race day.
Key Goals:
- Recover from peak training
- Maintain fitness while reducing fatigue
- Store energy for race day
- Build confidence
Common Periodization Mistakes
- Skipping base building - Jumping straight into hard workouts
- Too much intensity too soon - Not respecting adaptation timelines
- Inconsistent training - Random workouts without structure
- Poor taper execution - Either overdoing it or underdoing recovery
Key Takeaways
- Periodization divides training into purposeful phases
- Each phase builds on the previous one
- Progressive overload + adequate recovery = adaptation
- Your training plan should peak at the right time - race day