Periodization for Runners
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- Опубликовано: 28 сен 2024
- Season Planner Worksheet: bit.ly/31kmGz5
Strides: bit.ly/2KjC8FY
Hill Sprints: bit.ly/33eABbM
Periodization for runners can seem confusing (or boring!) but it's the difference between a well planned season and haphazard training that won't express your true potential.
In this video, Jason walks through linear vs. nonlinear periodization and the principles that will help you get more out of your training.
It all starts with a well planned season (or macrocycle). Use our free season planner worksheet to start: bit.ly/31kmGz5
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web's most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he's also the 2017 Men's Running Magazine's Influencer of the Year and a contributor to Competitor Magazine, Active, Runner's World, Lifehacker, and other major media.
Visit strengthrunnin... to learn more about barefoot running, getting faster, injury preventing, and lifting for speed.
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Absolutely great video bro. Clear & concise. Thank you.
I love your channel - I'm always cross referencing your detailed information against my favorite training plans (Pete Pfitzinger and Jack Daniels)! Keep pushing - and thank you!
That sleep and snore after you said periodization...I felt that lol ughhh
I thought this video would confuse me..but it turned out good... I understand the difference between intensity that I am doing now as opposed to the intensity that I will be doing during my last four weeks before race
Really helpful info, thank you for sharing
Hi Jason, I log some 70-90k/w and am progressing gradually from year to year. I’m not particularly focusing on races even if I participate in ultras from time to time. My goals are to be able to manage higher volume and become faster on all distances from 10k and up. I just disregard periodization and try to have slower but constant progression, allowing for a calmer week or two As needed. Mixing with general strength. I would love to get your thoughts on this method!
Good method for gaining a huge base but not that efficient if your trying to get times quicker
Amazing video man.
Good principles
Why not perform just specific work throughout the year?
Thank you
How should we add taper to this
If you could answer please?
He kinda goes over that. Volume goes down. Intensity goes up
I am in a recovery week before going into the last period of 4 weeks up to a half marathon. Been doing 30-40k in the previous 3 weeks as peak. I can probably do around 1:50 in the race. In the race specific sessions of the last 3 weeks before taper does 3x3k, 2x5k and 3x4k at race pace sound right (I.e. 9-12k total in a session) or do I need to go to higher like 3x5k/4x4k at race pace in a session 10 days before the event to optimally prepare for the 21k race?
That's a great question and it does depend on what you're comfortable with. If you're only running 30-40km per week, you don't want to run a workout with 15k+ of quality running. You just don't have the foundation yet. I'd keep the workouts to the former 9-12km range if you're ready for those.
Geeky graph-makers RULE!!!
8:54 what do you mean 3 times a mile, sorry?
1600m 3x 1 min recovery
Is there an ideal training period? Obviously too little time isn’t going to work but maybe too long leads to plateau and burnout. What is the range of time for a solid training season?
Hi Jason I have really enjoyed your lecture on periodisation and hope it would help me plan my coming race in January 2023, which I want to run just under 4hours.
I would be starting my training the beginning of this coming weekend
Cheers
Great video, thanks for this Jason. I think it's valuable to understand that it's good to have the cycle indicated for any type of running, not just competitive, if you are looking to improve (as long as you enjoy it! not just talking about "doing cardio"). The best olympic runners do this, alternating weeks between increasing aerobic base with slower, longer runs, to then change up speed and decrease distance. If you keep doing this you will eventually improve, it's a fail-proof formula.
Absolutely. Base training, recovery weeks, etc. are all critical to the overall ebb and flow of training over time.
Great feedback Roberto T.
My current training plan for a 5k has me increasing my volume and intensity gradually. I do a progressive overload by adding volume every week and take the 4th week as a low volume recovery week. My workouts during this consist of tempo runs strides and hill sprints. I build this volume up for 4 months and then 2 months before my goal race I will start to do race specific workouts at goal 5k pace. I will continue to increase the volume during this time as well until 2 weeks before my main goal race. Then I will lower volume and increase intensity to taper before the event.
Let me know if there is any way I could possible tweak this training plan to possibly give me a better outcome!
You've nailed the basics! You're getting the fundamentals right, which will take you far. Strides/hill sprints can be done throughout the training cycle and tempo runs should move toward more 5k-specific workouts. Good luck Michael!
With high volume in beginning of the season, the mileage for a marathon (goal) should be really high ? (risq of injury ?) How could you decrease mileage as season advanced ?
Snooze? Periodization is my favorite running topic!
Does the couch to 5k follow this periodization approach?
Thank you for this !
Jason, I have enjoyed and learned from your videos, but I disagree with your interpretation and comparison with the Lydiard system. In the 90's I had breakfast, lunch and dinner with Lydiard, and if Lydiard had heard your description of the funnel system, he would think you were describing his system. Each period builds and has aspects of the next period, such as, base having hilly courses & fartlek and hill phase having anaerobic. Also, although the charts in Lydiard's books have distinct periods, in practice, Lydiard eased into each period.
What book would you recommend to best understand lydiard’s running philosophy’s/ training plan
Running the Lydiard Way, written by Arthur Lydiard and although not written by Lydiard, Running Your Best by Ron Daws.
@@scottmclellan4029 thank you 🙏🏼
Probably 2 years too late but I'll try anyway. So whike training for a marathon it would be better to focus on vo2max work earlier in the season the progress to longer threshold building workouts as the race gets nearer?
This is what it is... but from my personal exp... its hard to just learn by hearing it.... gotta go through the rungs of the ladder / good coaching....
Super geeky haha. Awesome. Well done video.
Great Video, greetings from Austria