Periodisation in Endurance Running: Smart Strategy or Rigid Relic?

Why Periodisation Matters in Your Running Training: Science, Strategy, and Results

If you’ve ever followed a running plan that built gradually over time, included rest days, or had you taper before a big race—congratulations, you’ve already used periodisation. But what is it exactly? Does it work for all runners? And are there downsides?

This post breaks down what periodisation really is, the science behind it, why it matters in endurance running, and the important considerations that make it more effective—and more realistic—for real life.

🧠 What Is Periodisation in Running?

Periodisation is a structured approach to training that sequences your workouts over weeks and months to help your body adapt progressively, recover sufficiently, and perform optimally on race day. It aims to:

• Build fitness with purpose, not randomness
• Balance training load (volume and intensity) with recovery
• Focus on specific performance goals over time
• Avoid plateaus, burnout, and injury

In essence, it’s the difference between just running more and training strategically.

✅ Why Use Periodisation?

The benefits of periodisation for endurance runners include:

• 📈 Consistent progression without overtraining
• 🛡️ Reduced injury risk through planned rest and load management
• 🎯 Race-specific fitness development
• 🧘 Mental freshness through training variety and recovery

Periodisation offers structure with intention, ensuring that each training phase has a clear focus.

📚 The Science Behind It

Periodisation has its roots in Hans Selye’s General Adaptation Syndrome (GAS), which explains the body’s response to stress:

1. Stress (Training stimulus)
2. Recovery
3. Adaptation
4. Supercompensation (Fitness gains)

Train too hard without recovery? You risk breakdown. Never push? You stagnate. Periodisation aims to strike that fine balance.

🔬 Key Research Highlights

• Issurin (2010, 2016): Found that block periodisation (training one focus at a time) improved endurance adaptations in elite athletes.
• Seiler & Tønnessen (2009): Advocated for polarised training (80% low, 20% high intensity), which aligns well with endurance-focused periodisation.
• Esteve-Lanao et al. (2007): Runners on polarised periodised plans performed better in 10K time trials than those using threshold-heavy plans.
• Kiely (2012): Emphasised that flexibility and individualisation are key to successful periodisation.

🔄 Periodisation Models in Practice

There’s no single way to do periodisation. Here are some common models:

Model	Key Idea	Best For
Linear	Gradual build in intensity, taper at end	Beginners, base-building phases
Reverse	Intensity early, volume added later	Sprint or short-distance goals
Undulating	Mix of easy/hard days each week	Intermediate runners
Block	Short, focused blocks on specific traits	Advanced or time-limited runners
Polarised	80% easy, 20% hard	All endurance athletes

🛠️ How to Structure Periodised Training

Most distance runners benefit from breaking training into three major phases:

1. Base Phase: Easy km's, aerobic development, general strength
2. Build Phase: Tempo runs, intervals, race-pace workouts
3. Peak/Taper: Sharpening with reduced volume, maintaining intensity

And you can organise training by scale:

• Macrocycle: Full season or year
• Mesocycles: 4–6 week blocks (e.g., base, build, taper)
• Microcycles: Weekly plans with hard/easy variation

🚫 Valid Criticisms of Periodisation

Despite its strengths, periodisation isn’t without limitations—especially in real-life training situations.

1. Too Rigid for Real Life

Life is unpredictable. Work, illness, travel, or stress can derail a perfectly crafted schedule.

“The plan says intervals, but your body says rest.”

Solution: Use flexible or autoregulated periodisation, adjusting training based on recovery, HRV, mood, and sleep.

2. May Not Be Necessary for Beginners

For new or recreational runners, consistency and gradual progression often work just as well as complex periodisation.

• Mann et al. (2014): Found no added benefit of periodised training over non-periodised progressive overload in untrained individuals.

Key Point: Beginners should focus on building volume and consistency first.

3. Doesn’t Always Fit the Individual

Periodisation often assumes the “average” runner. But recovery needs, stress response, and performance curves vary widely.

One runner thrives on high intensity. Another burns out.

Solution: Use biofeedback like RPE, HRV, sleep quality, and mood to adapt plans weekly.

4. Peaking Isn’t Always the Goal

Not all runners want to peak for a single race. Some prefer to maintain performance year-round and race often.

Alternative: Wave loading or performance maintenance models spread intensity and volume more evenly across the season.

5. Origins in Non-Endurance Sports

Classical periodisation models were built for power/strength sports—not aerobic, fatigue-resistant disciplines like long-distance running.

• Kiely (2012, 2018): Criticised traditional models for outdated, overly linear thinking in a non-linear biological world.

🧠 So, Should You Use Periodisation?

Yes—but with flexibility. Periodisation works best as a framework, not a rigid rulebook.

✅ Adapt plans to your current fitness, recovery, and life stress
✅ Use feedback (not just a calendar) to guide your next step
✅ Prioritise sustainability and consistency over perfection

An example of Periodisation:

🏁 Final Takeaway: Train Smarter, Not Just Harder

Whether you’re targeting your first 10K or chasing a marathon PB, a flexible, evidence-informed periodised approach can help you train more efficiently, recover smarter, and perform your best—on your terms.

It’s not about doing more—it’s about doing the right things at the right time.

📥 Want to Go Deeper?

Need help building a plan that fits your life, goals, and schedule? I offer personalised coaching and downloadable training plans designed around evidence-based periodisation—with flexibility built in.

Drop me a message or comment to learn more.