The definition of periodization
Let's start with the basics: Periodization means dividing the year into periods. Typically you periodize with a goal in mind – it could be a half marathon you signed up for.
The idea behind periodization is performing your best at the race you marked in your calendar. Accomplishing that you must perform various workouts at different times of the year is where periodization becomes useful - we will talk further about it in the article.
Different types of periodization
Common for all different types of periodization is a plan telling you how to distribute the number of workouts and intensity. You can specify periodization and differentiate high-intensity workouts, but let's maintain the overview by waiting with that till another article.
Traditional, linear periodization
The linear periodization is simple and mainly used by many runners. At the beginning of the period, you work out at a high volume (naturally while building up reasonably in the start, depending on the workout volume in the previous period, restitution and more).
To ensure the high volume of workouts doesn't become overloading, you turn down the amount of high-intensity workouts – at the beginning of linear periodization, running is loads of low-intensity workouts.
The high-intensity workout you do at the beginning of periodization is to stay fit, while working on endurance and the aerobic energy systems through a high volume of low-intensity workouts.
Want to learn more about the aerobic energy systems, then click here.
From here, you gradually transition by lowering the overall amount of running and increasing the volume of high-intensity workouts, ensuring the high intensity is dominant at the end of the periodization.
The immediate upside with linear periodization is that the high running volume is excellent for endurance and overall running performance – but it can also tire out the body. For that reason, it would be wise to keep this period far away from a race, where you need to be energized and well rested, ready to race. On the other hand, due to the increase in high-intensity workouts up to a race, your VO2 max will have increased on the race day.
Naturally, there are pitfalls - if you overdo the transition, you won't train enough and too high intense up to a race, and you risk losing endurance and working way too intensely.
Reverse periodization
Reverse periodization is the opposite of linear periodization: The beginning of periodization is high volume, high-intensity workouts with an overall lower amount of running, and the end of periodization is a lower volume of high-intensity workouts but an overall high volume of running.
The pros and cons are the opposite of linear periodization: Working out too much at the end of periodization equals fatigued legs on race day. But on the other hand, the high volume of workouts increases your chances of spiking your endurance and aerobe systems significantly – quid pro quo!
Block-periodization
As the name implies, the period is divided into blocks – typically, the blocks are four weeks long. The accumulated amount of running in the blocks is typically high – high enough that you need a week to recover before the next block.
In a four-week block, you often see the first three weeks gradually increase the intensity and running volume, while the fourth week is the recovery week with a significant reduction in intensity and running volume. How big of a reduction varies, but a 30% reduction or more is common.
Down below is there an example, but block periodization can be shaped in a lot of different ways:
The meaning behind working out in blocks is by performing very intensely, you send an extra signal to the body that it needs to prepare. Then for the body to adjust, you schedule the 4th week for recovery, where the body rests and the ability to strengthen itself before the next block.
Block training is maybe more effective than traditional periodization, but a limited number of studies exist, therefore, a certain amount of uncertainty is connected with it. Furthermore, it is worth noting the intensity in the individual blocks is quite high, meaning you need to be cautious and not injure yourself if you choose this type of periodization.
Which type of periodization is best?
As you may already have figured out, there is no winner. The different periodization types each have their own pros and cons.
In general, it is certainly better to have a plan than none at all – but if you choose one or the other, periodization won't matter. It is about what works best for you. You can easily try the different types of periodization out and see which type your body responds the best to. So give it a go!
If we look at the world elite, they each have significant individual variations. But the dominant approach seems to be linear periodization. The build-up is classic, alternating between an easy day and a hard day, as well as a long run for most weeks. The duration of the periodization is typically 6-8 months.
To summarize, you can do the following if you want to build a periodization:
- Define a goal that lies at least six months into the future
- Figure out which type of periodization suits you the best
- Build a concrete workout schedule based on the type of periodization you have chosen
References
- Casado A, González-Mohíno F, González-Ravé JM, Foster C., Training Periodization, Methods, Intensity Distribution, and Volume in Highly Trained and Elite Distance Runners: A Systematic Review (2022)
- González-Ravé JM, González-Mohino F, Rodrigo-Carranza V, Pyne DB., Reverse Periodization for Improving Sports Performance: A Systematic Review. Sports Med Open (2022)
- Boullosa D, Esteve-Lanao J, Casado A, Peyré-Tartaruga LA, Gomes da Rosa R, Del Coso J., Factors Affecting Training and Physical Performance in Recreational Endurance Runners (2020)
- Mølmen KS, Øfsteng SJ, Rønnestad BR., Block periodization of endurance training - a systematic review and meta-analysis (2019)
