Periodization is the common method of setting up a training cycle. It is what I like to use and I'll try to give a quick overview on how I go about it. I like to do two marathons a year, a spring marathon and a fall marathon so I'll have two training cycles a year that are divided into periods or phases. I'll concentrate on one phase at a time. Each training cycle is 20 to 24 weeks long and divided into 4 phases. Each phase has a specific purpose and prepares me for the next more demanding phase. In between the two training cycles, I'll have 4 to 8 week recovery period. During this time I'm still running but not at near the weekly mileage, "20-25 miles" or intensity as when in the training cycle. I'll do some shorter races, 5K (3.1 mile), 10K (6.2 mile), or 1/2 marathon (13.1 mile), but keep it low key and do strength training 2 to 3 times a week. The amount of time I allow for this recovery period is relative to the length of the training cycle I have decided on.
The training cycle includes a:In the base phase, I work primarily on keeping a good strong base. During the 4 to 8 week slow down I mentioned earlier I will have lost some of my base from the previous training cycle so at the start of the new cycle which is also the beginning of the base phase I'll start increasing my mileage by 10% each week to slowly start building my base again. I will continue in this way over the next 8 to 10 weeks until I've reached running 50 miles in a week. Maintaining a decent base is contingent upon avoiding injury.
While still within the base phase, I'll do a 9-14 mile medium long run on the weekend and build upon that until I've reached at least one 18-mile long run. I'll also work in some strides, short tempo runs, farklets, and hills, but nothing too intense, just enough to start getting used to the harder training coming up in the second phase (the strengthening phase). I'll also include some strength training 2-3 times a week for 20-30 minutes.
In the second phase, the strengthening phase, I'll be ready for some harder, more intense workouts. My training will include more hill work for leg strengthening, increase intensity in farklet and tempo runs and do some race pace intervals and faster than race pace intervals. I like to include a 5K or a 10K race during this time. I continue with strength training, but just 2 times a week. This phase will last 5-6 weeks.
Phase 3 is for sharpening or race preparation. This 4-5 week period is the most demanding phase and if done carefully I'll be well on my way to peaking.
I'll stop all strength training and focus on the demanding load that is in this phase.
I'll pick up on the intensity with more intervals and a little less emphasis on tempo runs. I'll keep the weekly mileage around 50 miles a week with some 5K race pace intervals ranging from 400m to 1200m and a short 1-2 minute jog recovery in between, once a week. I'll do some strides, a medium long run around mid week and a long run on the weekend. I'll also do some marathon pace runs and every other weekend, if I'm up to it, I'll do a few miles at marathon pace at the end of the long run. This phase is when I do my longest long run and will do it 4 weeks out from race day. I may even do a 5K or 10K race during this phase.
The next and final phase is called tapering and will last 2 to 3 weeks. This is where I start decreasing total weekly mileage and length of my long runs. I will continue with some strides, do a speed workout, and a tempo run and the weekend long runs will be shorter in length for the first 1 or 2 weeks. Then, in the final week I'll do a couple of recovery runs with a few strides in one of the runs and a short run at marathon pace.
I may or may not do a short recovery run the day before the race. It all depends on how I feel, but normally I don't run at all because at this point a few short miles won't do a thing for me. I'm already as fit as I'm going to get and I don't want to do anything to risk injury the day before a big race. On the day of the race, I'll do some stretching to stay loose and for a race other than the marathon I'll do some short runs with a few strides, but I don't do anything other than stretch on marathon day. I need all the extra energy I can get.
In view of the full training cycle I must allow recovery within each phase of the training cycle as well. I'll decrease mileage by 70-80% and decrease intensity every 4th week throughout the full training cycle to give my body some rest and recovery. I also go with the hard-easy rule throughout the cycle. I used to schedule one hard day followed by one easy day, but any more, I have to give myself two easy days following a hard day. As much as I hate to admit it, the older I get the longer it takes to recover from a hard workout and the recovery is where your body actually becomes stronger. It is very important to get enough rest between hard days so as not to negate the hard work you put in on the harder days and to avoid injury.
Well, there you have it. A quick overview in of how I train for a marathon. Not a lot of detail on workouts and their purpose, but I'll delve into that in future articles.
Al