What on earth is periodization and why do we use it?
Periodization is a training plan structure that consist of several cycles (or ”blocks”) of training periods to get an athlete to peak performance by race day. Periodization organizes training in a logical fashion - the opposite of periodization would be, ahem, “winging it”. :) In the context of ultrarunning, these training periods move from least to most specific, meaning, the further you are away from race date, the less race-like your training will be (you might do more speed work and shorter runs early on, or run more on roads than trail; as you approach your race date, the training gets very specific/similar to your race, meaning you’ll run on trails more, increase your volume, decrease speed work, pay attention to vertical gain on your runs, etc).
This concept was developed in the 1950’s, and variety of different models exist. We won’t go into too much detail on the different kinds of periodization, as one specific type, the “block” periodization model is what’s suggested for ultra runners. Know that there is flexibility, and if you’re brand new to ultrarunning, a classic periodization model may suit you best:
Classic periodization - takes a linear approach to training, mixing different types of workouts throughout the training cycle with a steady increase in both volume and intensity. This model has been critiqued because it mixes different kinds of workouts throughout the plan, which is argued to be less-effective than focusing on one type of workout at a time.
Block Periodization - focuses on one specific adaptation per block (e.g. VO2 max), with the start of each block being the most intense, and as fatigue sets in, decreases in intensity until you reach the next block.
All periodization models, regardless of structure are based on the General Adaptation Syndrome (GAS). The GAS explains how the body becomes stronger and adapts to new stressors. When you exercises, your body experiences three ‘phases’ of the GAS: (1) Alarm - the body’s immediate response to stress, which shifts resources to the muscles, (2) Resistance (or adaptation) - where the body is able to adapt to stressors and become stronger (3) Exhaustion - if high-stress levels persist for too long, the body will begin to break down. Obviously, we want to avoid step 3 in this cycle! The key to adaptation is proper recovery (your body actually recovers when you rest, not during the workout itself!). Every periodization model includes a recovery phase following a phase that introduce new stressors. An image from Jason Koop’s Training Essentials for Ultrarunning illustrates this:
Over the course of your training plan you’ll gradually increase training volume, while strategically integrating “down weeks” to allow for adaptation via proper recovery
Let’s look at an example of block periodization and unpack it after:
Start of plan
Base-Building Block 4-8 weeks (optional): You may start by focusing on base fitness if you’ve had some time-off, this can mean running on any terrain or doing strength work and cross-training to prepare your body for the race-training cycle.
VO2 Block (4 weeks): This block isn’t very specific as it relates to your race day, the focus is raising your VO2 max (why on this later) and your total volume will be low.
Tempo Block (~6 weeks): In this block we start to increase volume and decrease intensity with your speed work, focusing on tempo runs.
Endurance block (~8 weeks): This block is moving to specificity: your volume will be high, focus on speed work will be reduced, and you’ll be focused on running on race-like terrain. Heat acclimation will also be included here if necessary.
Taper (3 weeks): T-3 weeks from your race you start to scale back your volume, but maintain specificity so you’re well-rested for race day
Race!
For more details on what a VO2 and Tempo workout is, see my blog on speed work.
Why do we start with high-intensity speed work?
We start with VO2 max for a few reasons: (1) it is least-specific as compared to your race (you won’t be running hill intervals in an ultra) (2) Raising the “top” end of your cardiovascuar system first gives you room for adaptations in other areas. To illustrate this: imagine your fitness level and heart rate zones are mapped out on a string, with VO2 max at one end of the string. If you pick up the string at the VO2 end, you’ll raise other parts of the string as well (we’ll talk about this more in another blog post). If you start in the middle of the string, the VO2 max end will remain on the ground. This isn’t a perfect illustration, but it demonstrates how you should raise the “top” end of your fitness before working at lower ends.
Won’t my VO2 max suffer if I stop doing those workouts?
You’ll notice VO2 max has a dedicated block, and generally isn’t a focus later in your plan. You might think - hey wait a second - won’t I lose that fitness over time? Because of the way our energy systems work, this is not the case. Whenever you go for a run, you’re working some part of each energy system (anaerobic, aerobic), so you’ll maintain that fitness over the course of your plan even if you stop doing VO2 max workouts. That being said, every plan is flexible, and if you’d like to re-integrate a VO2 max workout later in your endurance block, you’re completely free to do so! Which brings us to our next point
Every plan, regardless of periodization model is flexible and should be customized for the athlete
Structuring a training plan based on periodization should be taken as more of an art than a science. We’ll build your plan based on your current level of fitness. If you’re relatively new to running and training plans overall, we might opt for a plan that focuses more on base fitness and less on speed work, which is ok, and what is appropriate for your body. Regardless of the plan, if a workout isn’t being tolerated well, and proper recovery isn’t happening, we’ll adapt the plan to suit your needs. This is why it’s important to track not only your miles and time-on-feet every week, but also how you feel both during and after your workouts so we can evalute if the plan is serving you.
A three week taper - won’t I lose fitness over that time?
Ultra running plans tend to have longer tapers than marathon training. This due to the higher training loads and additional recovery time your body needs to be ready for race day. Something to note is the fact that adaptations take time. If you do an interval workout, you generally won’t see the benefits of that workout for a few weeks. Therefore, any training you do within 2-3 weeks of your race will not elicit any further benefits for race day, so you focus will be de-loading your overall volume and focusing on recovery. This will keep you in tip-top shape for race day!
I’ve done the math here - we’re looking at a 20+ week training cycle!
Yep! For shorter distances you may be able to get by with less, but this training structure is designed with both adaptation and recovery time in mind. Remmeber that each block will start at the highest intensity and de-load to a lower intensity at the end so you can recover before starting the next block. You may be able to shorter the training cycle if you already have well-established base fitness as well.