Periodization
Periodization is the systematic planning of athletic training through distinct phases. Learn about training periodization, macrocycles, mesocycles, and how to structure your training year.
Quick Answer
Periodization — is the strategic division of training into specific phases (periods), each with distinct goals and training emphases. It prevents overtraining, maximizes adaptation, and peaks performance for key events.
What is Periodization?
Periodization structures training into organized phases rather than doing the same workouts year-round. Each phase builds on the previous one, leading to peak performance at target events.
The core principle: Training stress must vary to:
- Prevent stagnation
- Allow recovery
- Build different fitness components
- Peak at the right time
Training Cycles
Periodization organizes training into nested cycles:
| Cycle | Duration | Purpose |
|---|---|---|
| Macrocycle | 6-12 months | Full training year/season |
| Mesocycle | 3-6 weeks | Training block with specific focus |
| Microcycle | 1 week | Individual training week |
Classic Periodization Phases
1. Base Phase
| Aspect | Detail |
|---|---|
| Duration | 8-16 weeks |
| Volume | High |
| Intensity | Low (Zone 2) |
| Focus | Aerobic foundation |
| Key workouts | Long, easy efforts |
2. Build Phase
| Aspect | Detail |
|---|---|
| Duration | 6-10 weeks |
| Volume | Moderate-high |
| Intensity | Moderate-high |
| Focus | Race-specific fitness |
| Key workouts | Threshold, intervals |
3. Peak Phase
| Aspect | Detail |
|---|---|
| Duration | 2-4 weeks |
| Volume | Moderate |
| Intensity | High |
| Focus | Sharpening, race simulation |
| Key workouts | Race-pace efforts |
4. Taper Phase
| Aspect | Detail |
|---|---|
| Duration | 1-3 weeks |
| Volume | Reduced 40-60% |
| Intensity | Maintained |
| Focus | Recovery and freshness |
| Key workouts | Short, sharp efforts |
5. Recovery Phase
| Aspect | Detail |
|---|---|
| Duration | 1-4 weeks |
| Volume | Very low |
| Intensity | Very low |
| Focus | Mental and physical recovery |
| Activities | Cross-training, rest |
Periodization Models
Linear Periodization
Progressive increase in intensity, decrease in volume:
| Phase | Volume | Intensity |
|---|---|---|
| Base | High | Low |
| Build | Medium | Medium |
| Peak | Low | High |
| Taper | Very low | Medium-high |
Best for: Single peak races, beginners.
Block Periodization
Concentrated focus on one ability per block:
| Block | Duration | Focus |
|---|---|---|
| Block 1 | 3-4 weeks | Endurance |
| Block 2 | 3-4 weeks | Threshold |
| Block 3 | 3-4 weeks | Speed/power |
Best for: Experienced athletes, multiple races.
Reverse Periodization
Start with intensity, build volume later:
| Phase | Volume | Intensity |
|---|---|---|
| Early | Low | High |
| Middle | Medium | Medium |
| Late | High | Medium |
Best for: Time-crunched athletes, short events.
Undulating Periodization
Varying intensity within weeks:
| Day | Focus |
|---|---|
| Monday | Easy |
| Tuesday | High intensity |
| Wednesday | Easy |
| Thursday | Moderate |
| Friday | Rest |
| Saturday | Long/moderate |
| Sunday | Easy |
Best for: Year-round fitness, frequent racing.
Example Annual Plan
Single-Peak Marathon Plan
| Phase | Weeks | Focus |
|---|---|---|
| Off-season | 4-6 | Recovery, cross-training |
| Base 1 | 6 | Aerobic foundation |
| Base 2 | 4 | Build volume |
| Build 1 | 4 | Add threshold work |
| Build 2 | 4 | Race-specific intensity |
| Peak | 3 | Race simulation |
| Taper | 2-3 | Recovery, freshness |
| Race | 1 | Race week |
Volume and Intensity Across Phases
| Phase | Volume | Intensity | Recovery |
|---|---|---|---|
| Base | 100% | 60% | High |
| Build | 80% | 85% | Moderate |
| Peak | 60% | 100% | Moderate |
| Taper | 40% | 85% | Very high |
| Recovery | 30% | 40% | Very high |
Key Periodization Principles
Progressive Overload
Training stress must gradually increase for continued adaptation.
Specificity
Training should become more race-specific as events approach.
Variation
Avoid monotony by varying workouts within and between phases.
Recovery
Rest is where adaptation occurs—include adequate recovery.
Individualization
Respond to your body; no plan is perfect as written.
Periodization for Different Goals
Endurance Events (Marathon, Ironman)
- Long base phase: 12-16 weeks
- Extended build: 8-12 weeks
- Longer taper: 2-3 weeks
Speed Events (5K, Criteriums)
- Shorter base: 6-8 weeks
- More intensity phases: Multiple speed blocks
- Shorter taper: 1-2 weeks
Year-Round Racing
- Block periodization: Focus areas rotate
- Mini-tapers: Before key races
- Continuous base maintenance
Common Questions
How do I know which phase I should be in?
Count backward from your key race:
- Taper: 1-3 weeks before race
- Peak: 3-6 weeks before race
- Build: 6-14 weeks before race
- Base: 14+ weeks before race
Can I skip the base phase?
Not recommended. Base fitness supports all other training. Skipping it leads to:
- Injury risk
- Plateau later in season
- Overtraining
What if I have multiple key races?
Options:
- Block periodization with mini-peaks
- Choose a primary race and accept others as training
- Double or triple periodization (more complex)
How do I adjust if I miss training?
- 1-3 days missed: Continue as planned
- 1 week missed: Repeat current week
- 2+ weeks missed: Reassess phase length