Periodization sounds like something for professional athletes with coaches and spreadsheets. But the principle is simple: you divide your training time into blocks, each with its own focus, so that you are at your best at the right moment (on race day).
Without any form of periodization you risk always training at the same level, without peaking at the right moment. Or worse: you build up too quickly, skip a recovery week and get stuck with injuries or overtraining.
The basic structure that applies to all goals
Regardless of whether you run a 5 km or a marathon, the structure always follows the same logic:
1. Basic Period (Base)
Building an aerobic foundation, running volume and strength. Little intensity, lots of zone 2. Strength training is central. Building tendon health. This is the longest phase.
2. Construction period (Build)
Gradually add more quality workouts: tempo running, interval training. Volume continues to grow but intensity increases. You scale back strength training.
3. Race prep / Specific phase
Competition-specific training. Interval at race pace. Running volume reaches peak, then tapers. Strength training minimal (1x/week maintenance).
4. Taper phase
Reducing volume while maintaining intensity. The body recovers from the training load and starts fresh.
5. Recovery period (after the match)
Active recovery. No goals. Running volume low. Listen to your body.
5 km: from start to PR
How much time do you need?
At least 8 weeks for someone with basic fitness. Do you want a serious time improvement? Count on 12 weeks.
What does the structure look like?
Weeks 1–4: Basic period
- 3 à 4 training sessions per week
- Emphasis on easy endurance running (zone 2) and building up running volume
- No or little intensive training
- Weekly volume: +10% per week, with 1 recovery week every 3 à 4 weeks
Weeks 5–9: Build-up phase
- Interval training at 5km pace or slightly faster (1,500m to 3,000m pace)
- One tempo run per week (20–30 min at threshold speed)
- Running volume stabilizes, intensity increases
- Strength training: once a week (maintenance)
Weeks 10–12: Race prep + taper
- Last 2 à 3 weeks: volume drops by 20–30% per week
- Intensity remains: 1 quality training per week including short race-pace intervals
- Last week: no long runs, keep legs fresh
Where do you win the 5 km?
For the 5 km, speed endurance is decisive. The VO2max and your ability to run close to your maximum speed determine your time. Interval training at 3km to 5km pace is your main weapon.
10 km: balance between speed and endurance
How much time do you need?
10 à 16 weeksdepending on your starting point.
What does the structure look like?
Weeks 1–5: Basic period
- Building running volume: endurance running in zone 2
- Gradually increase long endurance running to 12–15 km
- Strength training 2 times a week
Weeks 6–11: Construction phase
- Tempo running at lactate threshold pace (10km pace or slightly slower)
- Interval training at 5K pace or faster: 5–8 × 1,000m
- Long endurance run 14–18 km
- Reduce strength training to once a week
Weeks 12–14 (or 15–16): Race prep + taper
- Volume down 25–30% in the last 2 weeks
- 1 quality training per week, volume low
- Last 4–5 days: only quiet short walks
Points of attention for the 10 km
The 10 km is both won and lost at the lactate threshold. Runners who consistently incorporate tempo running see the greatest time savings. Don't neglect zone 2: a strong aerobic base is the foundation of everything.
→ More about tempo running? Read the page about tempo run.
Half marathon: the test of aerobic power
How much time do you need?
12 à 16 weeks. Starting point: you have already comfortably walked 10 km.
What does the structure look like?
Weeks 1–5: Basic period
- Build up volume via zone 2 running
- Building up a long run: 10 → 16 km
- Strength training 2 times a week (focus on legs and core)
- No intensive training: patience is the key here
Weeks 6–11: Construction phase
- Tempo running at HM pace (comfortably hard, but can be maintained for ~2 hours)
- Cruise intervals: 2–3 × 15–20 min on threshold
- Long endurance run: 18–20 km (but never more than the race distance)
- 1 à 2 interval training sessions per week
Weeks 12–14: Race prep + taper
- Last long run 2.5 à 3 weeks before the race
- Week 2 before the race: volume -30%, maintain intensity
- Last week: 3 à 4 short runs, keep legs fresh
Typical half marathon mistake
Build up in volume too quickly. The half marathon is long enough that tendon and bone damage is a serious risk if you plan too many kilometers too early. Adhere to the 10% rule: weekly increase in total running volume by a maximum of 10%.
Marathon: the long road to 42.2 km
How much time do you need?
16 à 20 weeksfor experienced runners. Starting point: you can comfortably run a half marathon.
Do you want to run your first marathon from a lower basic level? Then count on 24–30 weeks including a preparation period.
What does the structure look like?
Weeks 1–6: Basic Period
- Build up running volume firmly via zone 2
- Building up a long run: 16 → 24 km
- Strength training 2 times a week: this is the phase to build strength
- strictly follow the 80/20 rule: 80% of the training easy, 20% intensive
Weeks 7–13: Construction phase
- Long endurance run towards 28–32 km (peak 3–4 weeks before the race)
- Marathon pace running: progressive endurance running with the last kilometers at race pace
- Medium tempo running at threshold speed
- Reduce strength training to once a week
Weeks 14–16: Race prep + taper
- Peak running volume in week 14 or 15
- From 3 weeks before the race: tapering
- Week 2 before the race: volume halves
- Last week: 3–4 short runs of 20–30 minutes
Marathon-specific points of interest
The long run is sacred: Once a week, built up gradually, is the foundation of every marathon preparation. Never drop it for extra interval training.
Marathon pace is not tempo run pace: There is a temptation to run tempo runs too fast. Marathon pace is the pace you can maintain for ~4 hours (= significantly slower than your threshold speed).
The taper feels bad: Almost every marathon runner experiences doubt, stiffness and restlessness in the taper phase. This is normal. Your body recovers and stores energy. Trust the process.
→ More about the taper strategy? Read the page about raceday preparation for the Hyrox or the broader page about periodization.
Recovery weeks: don't underestimate them
Every 3 à You build in a recovery week for 4 weeks, during which the running volume decreases by 20–30%. The intensity may decrease slightly, but does not have to disappear. Recovery weeks are not wasted weeks: they are the weeks in which the real adjustments take place.
A common mistake: train a little harder every week without a recovery week. This inevitably leads to stagnation or injuries.
Summary table: periods per goal
| Target | Total preparation | Basic period | Construction phase | Taper |
|---|---|---|---|---|
| 5 km | 8–12 weeks | 4 weeks | 4–5 weeks | 1–2 weeks |
| 10 km | 10–16 weeks | 5 weeks | 6–8 weeks | 2 weeks |
| Half marathon | 12–16 weeks | 5–6 weeks | 7–8 weeks | 2–3 weeks |
| Marathon | 16–20 weeks | 6–8 weeks | 8–10 weeks | 3 weeks |
Frequently asked questions
What if I run several races per year?
Can I shorten a 16 week schedule?
What if I have to miss a training session?
Can I continue strength training throughout the entire schedule?
→ Done with the theory? View the training hub for an overview of all training types, or read the page about strength training for runners for the exercises you can integrate into your schedule.
Bart Vandenbussche is passionate about sport and never shies away from a sporting challenge. He has run several marathons (including sub-3h), is an Iron+Ultra Viking, and currently has the Hyrox bug.
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