In this episode of the Art and Science of Running podcast, Jacob Puzey and Malc Kent explain how to periodize and prioritize training, racing, and recovery to avoid injury.

Periodization

There are essentially two approaches to training and racing – linear and non-linear periodization.

Linear Periodization

The most common approach to training and racing among elites is a linear periodization focusing on one or two goal races per year. While this practice may be followed by amateur athletes, the vast majority of recreational runners simply train from race to race.

The purpose of this discussion is not to say whether one approach is right or wrong, but rather to identify the pros and cons of each approach, determining which approach will work best for you, and what considerations to take into account when designing a training and racing schedule.

Periodization can simply be defined as breaking up a training cycle for a specific purpose by starting from a target and reverse engineering to the start / current place and time.. 

The essential questions of periodization are:

How do you get from where you are today to where you want to be?

What do you need to do between now and the target date / race to prepare for the demands of the challenge?

Jacob has written about the pros and cons and ways to design training based on both models in the following articles:

RACE STRATEGICALLY

RUNNING AND EGGS

WIN THE RACE OF PREPARATION

However, prior to commencing formal, specific training make sure that your body is functioning optimally. The off-season (or a break between goal races) is the best time to identify and work on weaknesses. For many, winter is a natural off-season from race specific training. Once you get started on a training block it is much harder to start correcting things.

Start with the End in Mind

Periodization changes depending on what your goal is. To a pure classical strength coach that might look different than a pure running coach or a gait analyst, but regardless of the role or goal of a coach or athlete, we can all agree that it is important to reset at the end of each season.

Malc suggests that you start out with foundation work early on. Start with a gait analysis to determine what inefficiencies, deficiencies, or asymmetries you may have and begin to work on addressing them before getting to far into race specific run training.

Malc described a flow chart from left to right.

First thing in the flow of actions is Gait Analysis. 

Measure some numbers and see where you’re at. Then see if / how you are improving. 

Corrective training – Look at data and then work on qualities that you want to develop.

Strength endurance and then speed strength and then power.

Initial analysis / data collection -> Foundation / correction -> Develop strength, power, speed

It’s All About the Base