Running on repeat? Phase it!
- Mary Brooking
- Aug 6
- 4 min read
Updated: Aug 8
It’s easy for our running to become repetitive; same run distances, same routes, same speed with little variety between weeks and months.
It’s easy, but it isn’t the most effective way of training, and can lead to falling enjoyment or motivation. Giving your running a structure by periodising it, or having distinct training phases, isn’t just for elite athletes, it can help your running performance and boost your running mojo whatever your goals.
Entering an event is one way of giving yourself a nudge to try a phased approach, but it doesn’t have to be so formal. Aiming for a parkrun PB or to improve how your speed, strength & enjoyment feel on a known route can all be goals at the end of a set of phases.
What is periodisation?
Periodisation is a way of planning your training in phases, each with a specific focus. The phases gradually shift from a focus on developing general aerobic and anaerobic fitness toward workouts that are specific for your target. These phases include:
Introduction (if needed): Recovery from a previous event/training block of phases. A physical and mental refresh.
Base Building: Gently increase your aerobic volume, gradually introduce intensity, and improve running skills such as form & strength
Support: Builds upon the general fitness established in the previous phase and begins to focus on workouts that support the race distance and pace that you are training toward
Peak/Race specific: Sessions which focus on the specific demands of your target race
Recovery/Taper: Reduced volume to let the body (and mind!) recharge.
Why it benefits every runner
Physical gains: Structured phases allow your body to adapt without overload. You’ll build endurance, strength, and speed in a balanced way – and reduce injury risk.
Mental refresh: Having different phases keeps training varied and motivating. Recovery phases mean you can train hard knowing a break is coming.
Works for any level: Even if you only run once or twice a week, periodisation gives those runs purpose and helps you progress without burnout.
A simple way to apply it
Plan your training in 2-6 week blocks, depending on your fitness and length of the event/goal you are training for
Gradually increase the challenge for a few weeks, then have a lighter week.
Mix up the types of runs you do (easy, hills, intervals) with the ratio dependent on your current phase.
Include rest days and cross-training
Download this 8 week periodised plan
As an example of what this might look like here’s an 8 week plan you can download suitable for regular/semi-regular runners who have goals such as improving a parkrun time or building running consistency.
👉 Want help setting up your own plan?
1:1 run coaching with me, Mary, is built around you and can be on an hourly or subscription basis. I work with clients to create their bespoke training plan and then support them, to the extent they want, all the way to their goal.
For personalised advice or more information, please get in touch by calling Mary on 07909 551191, emailing on mary@marybrooking.co.uk or clicking on the link below.
Training Phases in more detail
1. Introduction Phase
Start with an introduction phase if you have just completed a hard race or training period. The aim of this phase is to refresh you physically and mentally, before rebuilding your general running volume to a level that allows for more focussed training to begin.
How long: 0-3 weeks could be enough for this phase, but it can be extended by weeks, months, or even a rest from running, depending on your level of fatigue.
2. Base-Building Phase
For both beginners and advanced runners, focussed training begins in this phase. The goal is to increase your aerobic volume, gradually introduce intensity, and improve running skills such as form, strength, power, cadence, and sprinting ability. This is the best phase to work on your individual weaknesses, whether that is speed, strength, or endurance. Regardless of the end distance being targeted, the goal of this phase is to become a fitter, faster, and stronger overall runner.
How long: 2-6 weeks depending on fitness level and event length
3. Support Phase
The main goal of this phase is to prepare you for the race-specific phase to come. The support phase builds upon the general fitness established in the previous phase and begins to focus on workouts that support the race distance and pace that you are training toward. There are workouts faster than your goal race pace, designed to make your goal race pace feel more comfortable by comparison. There are also slower workouts that help build your endurance and your ability to sustain your goal race pace over the target distance.
How long: 2-6 weeks depending on fitness level and event length
4. Race-Specific Phase
This is the phase that focuses on the specific demands of your target race with peak workouts and long runs. Your capacity to run both fast and long should now be developed, and the emphasis is on making your goal race pace feel as efficient as possible. The workouts mainly target the dominant energy system that will be utilized during your target race. In advanced programmes, you will have reached peak volume in the support phase and adapted to it, leaving you with more energy to put into the workouts.
How long: 2-6 weeks depending on fitness level and event length
5. Taper
At the end of the race-specific phase is the taper before your race. You cannot perform at your best when your level of training fatigue is at its highest, even though your fitness may be at its peak. On the flip side, you cannot perform your best if your fitness has dropped too far. The art of the taper is therefore to perform workouts that allow you to arrive at the start line as fresh as possible while simultaneously offering enough volume and intensity to maintain your fitness.
How long: 1 week for a 5-10k up to 3 weeks for a marathon
Reference: Science of Running by Chris Napier
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