22 Dec '16, 9am

Periodization is a winning strategy, but which style is right for you?

Periodization is a winning strategy, but which style is right for you?

To apply these principles to a four-month 5K buildup, you might start with a month of high mileage and weekly tempo runs, with a few postrun strides to ease the transition to faster training. Then spend a month focusing on hills and long interval workouts with short rest (4 x 2,000 meters), then a month of medium-length workouts (6 x 800 meters), then a few weeks of speed-work (12 x 400 meters) and a final taper. The mileage decreases steadily after the first month. Speed to Endurance What if the cyclists in Seiler’s study had done a three-hour time trial instead of 40 minutes? The goal of periodization is to shift toward training that mimics the demands of your goal race, so progressing from speed to endurance—the next most effective method tested in the study—makes sense for longer events like the marathon. In a four-month reverse buildup, you still focus on mileage and ...

Full article: http://www.runnersworld.com/the-fast-lane/periodization-m...

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