Understanding Periodization in Marathon Training

Periodization in training is a systematic approach to planning your workouts over a specific period. This method helps athletes achieve peak performance at the right time by varying the intensity and volume of training. For marathon runners, periodization is crucial to avoid burnout, injury, and to enhance overall performance. Below, we’ll explore three diverse examples of periodization tailored for marathon training.

Example 1: Classic Linear Periodization

Context

This model is ideal for beginner to intermediate marathon runners looking to build their endurance progressively over several months.

In this example, the training is divided into three phases: Base Phase, Build Phase, and Peak Phase. Each phase lasts about four weeks, focusing on gradually increasing mileage and intensity.

The training schedule might look like this:

• Base Phase (Weeks 1-4): Focus on building a strong aerobic base. Weekly long runs increase from 8 to 12 miles. Include easy runs and cross-training (like cycling or swimming) twice a week.
• Build Phase (Weeks 5-8): Introduce tempo runs and hill workouts. Long runs increase to 14-16 miles. Weekly mileage peaks at 30-35 miles with two speed sessions.
• Peak Phase (Weeks 9-12): Taper down to allow recovery. Long runs drop to 12 miles while maintaining intensity in shorter runs. Focus on race pace during some of the runs.

Notes

• Adjust the mileage based on your fitness level.
• Include a mix of cross-training activities to enhance overall strength and flexibility.

Example 2: Undulating Periodization

Context

This example suits more experienced runners who want to incorporate variety in their training while avoiding plateaus.

With undulating periodization, the focus shifts weekly between high-intensity and low-intensity workouts. This keeps the body guessing and adapts to different forms of stress.

A sample week might appear as follows:

• Monday: Easy run (5 miles) at a comfortable pace.
• Tuesday: Interval training (e.g., 5x800 meters at 5K pace with rest in between).
• Wednesday: Rest or active recovery (light yoga or walking).
• Thursday: Tempo run (6 miles at a challenging but sustainable pace).
• Friday: Easy run (4 miles) and strength training.
• Saturday: Long run (up to 20 miles), focusing on maintaining a steady pace.
• Sunday: Rest day.

Notes

• This method prevents fatigue by alternating intensity, making it beneficial for long-term training.
• Be mindful of your body and adjust the intensity based on how you feel each week.

Example 3: Block Periodization

Context

Best suited for advanced marathoners targeting specific race outcomes or trying to break personal records.

Block periodization divides the training cycle into blocks, each focusing on specific skills or physiological adaptations. This method allows runners to concentrate on particular aspects of their training, such as endurance or speed, in focused segments.

Here’s a sample schedule:

• Block 1 (Weeks 1-4): Focus on endurance. Long runs increase to 18-20 miles, with a weekly mileage of 40-50 miles. Include easy runs and one day of hill workouts.
• Block 2 (Weeks 5-8): Shift to speed. Incorporate speed work (like fartleks and tempo runs) twice a week, while maintaining a weekly long run of 14-16 miles.
• Block 3 (Weeks 9-12): Race preparation. Taper mileage while focusing on maintaining race pace during some runs. Include race simulations where you practice fueling and pacing strategies.

Notes

• This method requires a good understanding of your body’s responses to different training stimuli.
• Make sure to include recovery weeks to allow your body to adapt to the stress of training.

By incorporating these examples of periodization for marathon training into your regimen, you can enhance your performance and achieve your marathon goals effectively.