Periodise your running

So you have started running and have managed to run 5-10km, and you are thinking about doing your first race. You try to run as much as you can, as fast as possible, and end up tired, injured, and unable to take part in your race. What could you do differently?

With a personalised running plan, you can split your training into blocks of 3 to 4 weeks. The final week of each block will be an easier week to allow you to recover and get ready for another block.

Base block

The first block of training will be to build up your endurance with long, easy runs (these are usually slower than you think you should be running). Depending on your running level, you will also do some interval sessions with short bursts of around 30 seconds of fast running, combined with long rest intervals. If you have time, you can do more than one block of base training.

Build block

This block is where you continue to build your endurance with long, slow runs, and now also includes some longer interval runs and (if you can find them 😂) some hill runs to build strength.

Peak block

This would be the lead-up to the race. In this phase, your runs get longer, and the intervals are designed to run faster for longer. This is to prepare you for your race. You may also do some runs to practice race pace. This wouldn’t be for the distance of your run; it would be approximately 1km or 5-6 minutes.

Taper block

The last two or three weeks of your training will be a taper. It allows your body to recover from all the good training you have been doing. It means you should gradually reduce your volume of running. You can do some short, race-pace practice runs and runs with short strides (gradually increasing your pace for 15-30 seconds, focusing on form).

I sometimes help my 1-1 clients with their running plans, so if you want to work with me in the gym, I can also help with your running planning.