PERIODISING YOUR TRAINING: THE SMARTER WAY TO CRUSH YOUR GOALS
Published: 14/11/2025, By: Leon Parkes
From kickstarting North-West London’s most diverse run club and run festival Run The Ends to becoming a Sports Direct Running Ambassador, Leon Parkes is no stranger to setting goals and reaching them. His secret? One word: periodisation. In this article, Leon unpacks the concept and how it works. No matter what your goal is, this approach can be your blueprint for success.
With running at its peak, there are more races than ever to choose from – meaning you have more options, flexibility and time than you think. Your training should energise you, not drain you. It should be adaptable enough to work around your life, not the other way around. And most importantly, it should be structured in a way that doesn’t leave you burnt out, injured or bored.
One of the spaces I have valued the most is my accountability group. This brotherhood of three was formed in 2020 out of a shared need for a place where we could hold each other accountable for the goals we set. We meet regularly to assess our progress and discuss ways to support each other in achieving our weekly, monthly, and yearly goals.
Over our five-year commitment, I’ve realised that, in essence, we have been applying a bit of sports science by utilising the principles of periodisation in our lives. Each goal has not simply revolved around chasing outputs but has been grounded in a clear understanding of the season we’re in – physically, spiritually, financially, and emotionally – to set ourselves up for long-term success. Each season acts as a stepping stone, or domino, for the next. That’s the essence of periodisation.
SO, WHAT IS PERIODISATION?
At its core, periodisation is cyclic method of planning and structuring your training to maximise performance over time. It’s about having a clear goal, understanding the demands of your sport, respecting the rules of adaptation and aligning it with the season you’re in. It should reflect your training age and experience and consider periods of rest because, let’s be real, we can’t produce the same output all year long. However, we can lay strong foundations and use each season to help us win again and again. Call it “Sustainable wins.”
So, how can we utilise periodisation for our running year?
The Resting Season
The season of recovery and reflection follows your race season. Although it’s tempting to jump straight into a new phase, this period of rest is crucial. Recovery isn’t a break from training – it is training. It’s when your body adapts and your perspective shifts. Focus on lighter movements, easier runs or walks, and play to keep the engine ticking over while your body repairs from the demands of the high-mileage season. More importantly, this is a time to evaluate: What worked? What didn’t? What season are you entering next – physically and mentally? This reflection sets the tone for your next cycle. This phase typically lasts anywhere from 2 to 3 weeks.
The Off-Season
After completing your marathon or half-season, it’s time to return to the base-building phase. Instead of chasing pace, focus on running your distances comfortably 2 to 4 times per week (depending on your experience). Double down on strength training 2 to 4 times a week to develop the qualities that improve your running economy and help you run faster. You can also incorporate other forms of cardio like cycling, rowing, or ski erg to boost your aerobic capacity.
I like to maintain an easy long run of 60-90 minutes on weekends, focusing only on time and how easy it feels – no metrics. For newer runners, this might be closer to 45-60 minutes. In this phase, strength training becomes your best friend. Concentrate on fundamental movement patterns with higher reps (8-12 range) to build muscular endurance, supplemented by low-level, extensive plyometrics twice a week, such as hops and skips. For advanced runners, this may be a good time to try more intensive bounding exercises.
Think of these movements as building the chassis before you race the engine – setting the stage for smoother, more efficient running later on. You’re laying the groundwork, not chasing the finish line. This phase typically lasts anywhere from 4 to 8 weeks.
The Fast Season
This phase is all about setting the stage for speed. One common mistake I’ve seen in new runners is trying to increase both speed and distance simultaneously. For a beginner, that’s a lot for the body to adapt to and often leads to tendon irritation. This phase adds an important layer of preparation to set you up for success in the upcoming distance season.
Speed training acts like a neurological “cheat code” for distance runners. Short sprints at 80-90% effort, with full 2-3 minutes of recovery, stimulate your nervous system, improve running economy, and teach your body to be more elastic and reactive. These workouts typically involve 200m to 400m repeats covering around 5-6km total, targeting speed endurance twice a week, depending on your experience. Strength training during this phase shifts toward heavier loads with lower reps (4-6 reps) to build maximal strength.
Training for shorter races like the mile, 5k, or 10k forces you to run fast and efficiently – skills that pay dividends when fatigue sets in during a marathon. This phase is challenging, playful, and far from monotonous. It usually lasts 6 to 8 weeks.
The Distance Season
The distance grind begins. You have 12 to 20 weeks to build your mileage, and you’ve already chosen your target – whether a half marathon or a full marathon. Now it’s time to sharpen your focus. Personally, I like to align this season with periods that demand the highest discipline and consistency. Here’s the twist: because you’ve already built an endurance base, strength, and speed in earlier phases, this block allows you to focus primarily on distance. It becomes less overwhelming and more something to look forward to.
During this phase, the aim is simple: maintain the minimum effective dose. That might mean 1 or 2 strength sessions per week and just one speed session, while your longer runs and overall mileage take priority. Later in the block, when you start incorporating race-pace segments, your body can handle them. Thanks to your prior work on strength and speed, you’re not just running – you’re rehearsing. Your body is primed for the demands, absorbing training more effectively while reducing the risk of injury.
READY TO CRUSH YOUR GOALS?
Rather than getting stuck in a year-round grind of high mileage, periodisation allows you to train with intention. It encourages you to see the bigger picture, to have a plan, and to rotate your focus: endurance, strength, speed, recovery. Each phase builds on the last, setting you up for long-term success.
Just like life, training is about perspective. So let’s zoom out for a moment: what season are you in? Keep building that momentum.
All images featured are taken from @leonparkes_ Instagram.
