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

Phase 2: Build / Strength (6–8 Weeks)

Now you start adding quality. Your aerobic base is set — time to build the engine.

Focus	Details
Volume	Maintain peak mileage or slightly reduce (5–10%)
Intensity	Introduce 2 quality sessions per week
Speed work	Intervals, tempo runs, hill repeats
Strength	Maintain 1–2 sessions — reduce if fatigued
Goal	Develop race-specific fitness

Example Build Phase Week

Day	Session	Distance
Monday	Rest or easy cross-train	—
Tuesday	Intervals: 6 × 1 km at 5K pace, 2 min recovery	12 km (with warm-up/cool-down)
Wednesday	Easy run	8 km
Thursday	Tempo run: 25 min at tempo pace	12 km (with warm-up/cool-down)
Friday	Rest	—
Saturday	Long run with 5 km at marathon pace	20 km
Sunday	Easy run	8 km
Total		60 km

Phase 3: Peak / Sharpening (3–4 Weeks)

This is where you fine-tune. Volume drops but quality stays high.

Focus	Details
Volume	Reduce by 10–20% from build phase
Intensity	Maintain or slightly increase quality of speed work
Sessions	Race-pace work, race simulations
Strength	Reduce to 1 light session or stop
Goal	Sharpen fitness without adding fatigue

Phase 4: Taper & Race (1–3 Weeks)

Reduce volume significantly while keeping some intensity to stay sharp.

Week Before Race	Volume Reduction	Quality
3 weeks	Reduce by 20%	1 quality session
2 weeks	Reduce by 40%	1 shorter quality session
Race week	Reduce by 60–70%	Strides only, rest before race

See the Tapering & Peak Performance guide for full details.

Phase 5: Recovery / Transition (2–4 Weeks)

After your goal race, take proper time off.

Week	What to Do
Week 1	Complete rest or very easy walking/swimming
Week 2	Short, easy runs if you feel like it. No structure
Week 3–4	Gradually return to easy running. No speed work

Planning Your Year

Step 1: Choose Your Goal Races

Pick 2–3 key races per year. Everything else is training or B-race preparation.

Race Type	Purpose
A Race	Your primary goal — everything is built around this (1–2 per year)
B Race	Important but secondary — use as a fitness check or confidence builder
C Race	Training race — use for pacing practice, no taper needed

Step 2: Work Backwards

From your A race date, count backwards to schedule each phase:

Weeks Before A Race	Phase
16–20 weeks out	Base Building begins
8–12 weeks out	Build phase begins
4–6 weeks out	Peak phase begins
1–3 weeks out	Taper
Race day	Go time
After race	Recovery / Transition (2–4 weeks)

Example Annual Plan (Spring Marathon + Autumn Half)

Month	Phase	Focus
January	Base Building	Mileage building, easy running
February	Base / Early Build	Introduce strides, continue mileage
March	Build	Speed work, tempo runs, long runs at pace
April	Peak + Taper	Sharpen, taper, Spring Marathon (A Race)
May	Recovery	Easy running, cross-training, fun
June	Base Building	Rebuild mileage
July	Build	Speed work, shorter intervals for half marathon
August	Build	Tempo work, race-pace long runs
September	Peak + Taper	Sharpen, taper, Autumn Half Marathon (A Race)
October	Recovery	Easy running, mental reset
November	Base Building	Start the cycle again
December	Base Building	Consistent easy running through winter

Common Periodisation Mistakes

Mistake	Problem	Fix
Skipping the base phase	Speed work on a weak foundation leads to injury	Commit to 8+ weeks of base building
Racing too often	Can't peak if you're always racing	Limit A races to 2–3 per year
No recovery phase	Cumulative fatigue builds up over months	Take 2–4 weeks of easy running after every goal race
All phases look the same	No periodisation = no progression	Each phase should feel distinctly different
Ignoring life stress	Work stress, poor sleep, illness all count as stress	Adjust training when life gets hard

What's Next?

Annual plan sorted:

Nail your taper with Tapering & Peak Performance
Master race day with Mental Toughness & Race Strategy
Track your progress with Running with Data

Periodisation & Annual Training Plan🔒

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