Periodisation & Annual Training Plan
Build a structured full-year training calendar with base building, peak phases, and race targets. Train smarter across the whole season.
Overview
Random training gets random results. Periodisation is the process of dividing your training year into structured phases, each with a specific purpose. It's how elite athletes peak for their biggest races — and you can do it too.
Golden Rule: You can't be race-ready all year. Plan your peaks, accept the troughs, and trust the process.
The Four Training Phases
| Phase | Duration | Purpose | Intensity |
|---|---|---|---|
| Base Building | 8–12 weeks | Build aerobic fitness and mileage | Low — mostly Zone 1–2 |
| Build / Strength | 6–8 weeks | Add speed work and race-specific training | Moderate — Zones 2–4 |
| Peak / Sharpening | 3–4 weeks | Fine-tune fitness, race simulation | High quality, reduced volume |
| Taper & Race | 1–3 weeks | Rest up and race | Low volume, maintain intensity |
| Recovery / Transition | 2–4 weeks | Recover physically and mentally | Very low — fun, unstructured |
Phase 1: Base Building (8–12 Weeks)
The foundation of everything. Without a strong base, speed work is built on sand.
| Focus | Details |
|---|---|
| Volume | Gradually increase weekly mileage by 10% per week |
| Intensity | 80–90% of running at easy/Zone 2 pace |
| Speed work | Minimal — strides after easy runs only |
| Strength | 2 sessions per week — focus on injury prevention |
| Goal | Reach your peak weekly mileage comfortably |
Example Base Phase Week (Targeting 60 km/week)
| Day | Session | Distance |
|---|---|---|
| Monday | Rest or cross-train | — |
| Tuesday | Easy run | 10 km |
| Wednesday | Easy run + 6 strides | 10 km |
| Thursday | Easy run | 8 km |
| Friday | Rest | — |
| Saturday | Long run | 18 km |
| Sunday | Easy run | 8 km |
| Total | 54 km |
The rest of this plan is for supporters
You’ve read the overview. The full Advanced programme — the week-by-week schedule, the sessions, the progressions and the numbers — unlocks with an access code, from £0.67 a month. Every Beginner and Intermediate guide on the site stays free.