Race Planning Guide: Periodization for Peak Performance
Learn how to structure your training seasons with periodization to reach peak performance on race day and achieve your running goals.
Planning your race season strategically is the difference between showing up prepared and showing up undertrained. This guide covers periodization principles to help you peak at the right time.
What is Periodization?
Periodization is the systematic planning of athletic training. It involves progressive cycling of various aspects of a training program during specific periods to maximize performance gains and minimize overtraining.
Training Phases
Base Phase
Duration: 8-12 weeks
Focus: Building aerobic foundation
- High volume, low intensity
- Focus on easy runs and long runs
- Build weekly mileage gradually (10% rule)
- Establish consistent training habits
Example week:
- 5-6 easy runs
- 1 long run
- Optional cross-training
- Total: 40-60 miles
Build Phase
Duration: 6-8 weeks
Focus: Developing race-specific fitness
- Moderate volume, increasing intensity
- Introduce tempo runs and intervals
- Maintain long runs
- Start race-specific workouts
Example week:
- 3-4 easy runs
- 1 tempo run or interval session
- 1 long run
- Total: 40-70 miles
Peak Phase
Duration: 3-4 weeks
Focus: Sharpening for race day
- Lower volume, high intensity
- Race-pace workouts
- Maintain speed and sharpness
- Begin taper
Example week:
- 2-3 easy runs
- 1-2 quality workouts (race pace or faster)
- 1 moderate long run
- Total: 30-50 miles
Recovery Phase
Duration: 2-4 weeks
Focus: Rest and regeneration
- Very low volume and intensity
- Active recovery
- Cross-training
- Mental break
Example week:
- 3-4 easy runs or cross-training
- Total: 20-30 miles
Race Priority System
A Races (Top Priority)
- 1-3 per year
- Peak performance goal
- Full taper (2-3 weeks)
- Main focus of training block
B Races (Secondary Priority)
- 3-5 per year
- Good performance goal
- Mini taper (1 week)
- Training progression markers
C Races (Training Races)
- Unlimited
- Training run with competition
- No taper
- Practice race strategy
Sample 16-Week Marathon Plan
Weeks 1-8: Base Phase
- Build from 40 to 60 miles per week
- Focus on easy running
- Long run progression: 12 to 20 miles
Weeks 9-14: Build Phase
- Maintain 50-65 miles per week
- Add tempo runs (6-8 miles at goal marathon pace)
- Add interval workouts (mile repeats, 5K pace)
- Long run progression: 18 to 22 miles
Weeks 15-16: Peak Phase
- Taper to 40-50% normal volume
- Last quality workout 10 days out
- Maintain sharpness with short race-pace efforts
- Race week: 40% normal volume
Avoiding Common Pitfalls
Doing Too Much Too Soon
- Follow the 10% rule for mileage increases
- Build intensity gradually
- Respect rest days
Inadequate Recovery
- Plan recovery weeks every 3-4 weeks (reduce volume by 20-30%)
- Take rest days seriously
- Listen to your body
Poor Race Scheduling
- Allow 4-6 weeks between A races
- Don't schedule A races in consecutive training blocks
- Use Peak Health's conflict detection feature
Neglecting the Taper
- Trust the taper process
- Resist urge to "get in one more hard workout"
- Better to be slightly undertrained than overtrained
Using Peak Health for Race Planning
Peak Health's planning features help you:
- Create Seasons: Set up training blocks with specific phases
- Schedule Races: Assign priority levels and detect conflicts
- Track Progress: Monitor training load and performance trends
- Adjust Plans: Modify your schedule based on progress
Conclusion
Proper periodization and race planning set you up for success. By systematically building fitness, timing your peak, and respecting recovery, you'll arrive at your goal races ready to perform your best.
Start planning your race season with Peak Health today!