How to Structure Your Running Calander

1. The Science of Training:
Periodization
How to plan your running season
Robert Henning B.Sc.Hons
Photo by asoggetti on Unsplash

2. What is Periodization?
• Subdivision of the ATP into shorter periods/cycles
(issurin, 2010)
• Goal: Achieve peak performance while remaining
injury free (or as close to as possible)
www.mensjournal.com

3. What is Periodization?
“A training plan whereby peak performance is
brought about through the potentiation of
biomotors and the management of fatigue and
accommodation” (Turner, 2011)

4. What is Periodization?
• Inverse relationship
between Vol. and Int.
• Applied in cyclic basis:
Macro-, meso-, and
microcycles from high
volume to high intensity
• General to special tasks
• Cumulative Training Effect
Turner, 2011; Issurin, 2010

5. Turner, 2011

6. Recovery and Adaptation
• Overload and Recovery = Adaptation +
Peaking
Turner, 2011
Basic model of periodization entailing little
variation and relatively flat workloads within each
mesocycle.

7. Naclerio, 2013
Example of different microcycles pattern paradigms

8. General Adaptation Syndrome
• Overload principle
• Stress response is
the same regardless
of the stressor
Turner, 2011
The GAS paradigm that suggests that the body’s response to
stress is always the same despite the stressor. Here, the
body undergoes an alarm phase and a resistance phase
before supercompensation is experienced.
P = performance; T = time.

9. Stimulus-Fatigue-Recovery-Adaptation
Theory (SFRA)
• Fatigue accumulates in
proportion to the strength
and duration of the
stimulus (stress)
• The body then rests,
fatigue dissipates, then
adaptation occurs
(supercompensation)
The stimulus-fatigue-recovery-adaptation theory
concept suggests that fatigue accumulates in proportion
to the strength and duration of a stimulus, and then
after rest, fatigue is dissipated and supercompensation
occurs. P = performance; T = time.
Turner, 2011

10. Fitness-Fatigue Paradigm
• Most prevailing theory
of training and
adaptation
The fitness-fatigue paradigm suggests that fitness (top curve) and
fatigue (bottom curve) occur concurrently, and only when fatigue has
dissipated, does fitness gains become apparent and athlete
preparedness (blue line) becomes apparent and optimized (x-axis,
time).
Turner, 2011

11. Fitness-Fatigue Paradigm
The traditional approach to the design of periodized training, which is attributed to
the work of Matveyev, (y axis, volume load; x axis, week).
Turner, 2011

12. Why The Need to Change Focus?
• ‘The principle of diminishing returns”
(Zatsiorsky and Kraemer, 2006)
• Nervous system no longer challenged to
adapt.
• Exercise deletion and re-presentation.
• Change volume, frequency, or intensity.
• Too much variability = reduce opportunity to
adapt.

13. Advanced Models of Periodization
The conjugate sequence system pioneered by Verkhoshansky. This system involves periods of
planned overreaching followed by periods of restitution.
Turner, 2011

14. The Taper
• Progressive increase in volume and load =
cumulative fatigue and overstress of the
neuroendocrine system
• Reduce volume load in the final days before
competition.
• Aim: Optimize performance
• Goal: Dissipate accumulated fatigue
• Leads to significant increase in performance
(Houmard, 1994)

15. The Taper
• 3 Types:
– Step
– Linear
– Exponential
• Optimal:
– 2-weeks (Bosquet,
2007)
– 1-4 weeks (Mujika
and Padilla, 2003)
Schematic representation of the 3 principle tapering strategies (information
attained from Mujika and Padilla)

16. How to implement this into your
training cycle
General Phase Specific Phase Competition/restoration
Phase
Training Type Aerobic endurance
High volume, Low
Intensity, Non-specific
Focus
Special endurance
(aerobic-anaerobic)
Moderate Volume,
Moderate Intensity,
Specific focus
Low Volume, High
Intensity, Highly Specific
Focus
Specific Sessions Long, slow distance
Fartlek runs
Moderate distance hill
repeats
General Strength
Technical climbing &
descending
Super-long distance
Race-Specific Practice
(terrain, nutrition, gear)
Plyometric and Maximal
Strength
Race Planning
Moderate Distance
Short, Fast, Hill Work
Modelling competitive
performance
Energy Systems Mostly aerobic Anaerobic and Aerobic Mostly Anaerobic
Duration 2-6 weeks 2-4 weeks 8-15 days
Turner, 2011; Issurin, 2010

17. Take-Home Message
• Structure your season into specific training blocks
• Within each block, 60-70% of all sessions are devoted to 2-3
targets.
• Focus on developing your aerobic base before shifting into a
specific phase
• Ensure sufficient recovery after high volume weeks/sessions
• Factor in detraining or lower load weeks strategically within each
mesocycle
• Take longer recovery after high to maximum effort sessions.
• Don’t schedule two consecutive high or maximum volume sessions
with high cognitive or tactical involvement
• Taper
• Figure out what works for you – we are all different!

18. References
• Bosquet L, et al (2007); Effects of tapering on performance: A meta-
analysis. Med Sci Sports Exerc 39: 1358–1365.
• Houmard J.A. et al (1994); The Effects of Taper on Performance in Distance
Runners; Medicine & Science in Sports & Exercise, 26 (5), 624
• Issurin V.B. (2010); New Horizons for the Methodology and Physiology of
Training Periodization; Sports Med 40 (3): 189-206
• Naclerio F et al (2013); Applied Periodization: a Methodological Approach;
Journal of Human Sport and Exercise; 8(2)
• Mujika I and Padilla S (2003); Scientific bases for precompetition tapering
strategies; Med Sci Sports Exerc 35: 1182–1187.
• Turner A (2011); The Science and Practice of Periodization: A Brief Review;
Nat. Strength and Conditioning Association, 33(1)
• Zatsiorsky V and Kraemer W (2006). Science and Practice of Strength
Training (2nd ed). Human Kinetics. pp. 89–108.