1. Using Periodization to Plan Programs
2008 VO2max Distance Running Clinic
2009 VO2max Distance Running Clinic
2009 U.S. All-Star Track & Field and Cross Country Clinic
Using Periodization to Plan Programs
Dr. Jason R. Karp, Ph.D.
Owner, RunCoachJason.com
Director/Coach, REVO2LT Running TeamTM
Cross Country Coach, San Diego State University
Freelance writer & author
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.

2. 2009 VO2max Distance Running Clinic
Periodization
Method for structuring training programs into periods or phases using programmed variation of training loads and rest periods in a cyclic fashion to elicit improvements in fitness and performance. It involves manipulating or systematically changing training variables at regular intervals of time.
Idea originated in the 1920s in response to the year-long training practices of athletes.
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.

3. 2009 VO2max Distance Running Clinic
Training Theory
Positive physiological adaptation to exercise occurs with correctly-timed alternation between stress and recovery.
Following a training stress, body adapts & physiologically overcompensates so that the same stress, if reintroduced, does not cause same degree of physiological disruption. In short, the body adapts to be able to handle the stress.
Following adaptation, body can do more work.
Aim of periodization is to provide training stimuli in such a fashion that higher & higher levels of adaptation are achieved.
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.

4. 2009 VO2max Distance Running Clinic
Training Theory
Improvements in fitness (strength, endurance, speed, power, etc.) occur during the recovery period between workouts, not during the workout itself.
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.

5. 2009 VO2max Distance Running Clinic
Time
Level
Fitness
Fatigue
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.

6. 2009 VO2max Distance Running Clinic
Research Findings Periodized vs. non-periodized strength training programs
Kraemer et al. (2000):
female collegiate tennis players; 2-3 x week for 9 months
significantly greater increases in bench press, shoulder press, & leg press 1-RMs, tennis serve velocity, & lean body mass
significantly greater decrease in % body fat
Willoughby (1993):
weight trained college-aged males; 3 x week for 16 weeks
significantly greater increases in bench press & squat 1-RMs
O’Bryant et al. (1988):
untrained college-aged males; 3 x week for 11 weeks
significantly greater increases in squat 1-RM & maximal cycling power
Stowers et al. (1983):
untrained college-aged males; 3 x week for 7 weeks
significantly greater increases in squat 1-RM, vertical jump, & lean body mass
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.

7. 2009 VO2max Distance Running Clinic
Research Findings
Stone et al. (1981):
college-aged males; 3 x week for 6 weeks
significantly greater increase in squat 1-RM
significantly greater decrease in % body fat
Baker et al. (1994):
weight-trained males; 3 x week for 12 weeks
similar improvements in bench press & squat 1-RMs, vertical jump, & lean body mass
Herrick & Stone (1996):
untrained college-aged females; 2 x week for 15 weeks
similar improvements in bench press & squat 1-RMs
Prestes et al. (2009):
compared linear periodization (LP; RM to 4-6 RM) to reverse linear periodization (RLP; 4-6 RM to RM)
women w/at least 6 months weight training experience; 3 x week for 12 weeks
only LP group increased fat-free mass & decreased fat mass
both types of training significantly increased strength (bench press, lat pull-down, arm curl, & leg extension), however LP group increased strength significantly more did than RLP group
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.

8. 2009 VO2max Distance Running Clinic
Research Conclusions
Periodized programs are better than non-periodized programs, especially in the long-term.
Increases in strength with periodized programs are partly due to decreases in training volume.
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.

9. Types of Training Loads
2008 VO2max Distance Running Clinic
2009 VO2max Distance Running Clinic
Types of Training Loads
Stimulating Loads
increase fitness
increase training volume, intensity, or volume of intensity
Maintenance Loads
maintain fitness
maintain one component while improving another component
Recovery Loads
used before increase in training volume or intensity
used during taper
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.

10. 2009 VO2max Distance Running Clinic
Cycles of Training
Macrocycles (3-4 months)
describe the overall phase/season of training
Mesocycles (3-6 weeks)
include 1 or 2 purposes/training emphases
use stimulating loads for primary purpose
use maintenance loads for secondary purpose
Microcycles (1 week)
include individual workouts to match training purpose(s)
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.

11. 2009 VO2max Distance Running Clinic
Time
Mesocycle
Recovery Microcycles
Training
Load
Time
Mesocycle
Overload Microcycles
Training
Load
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.

12. 2009 VO2max Distance Running Clinic
Microcycles
Training Load
High
Medium
Low
Rest
M T W Th F S S
Microcycle with one peak
Training Load
High
Medium
Low
Rest
M T W Th F S S
Microcycle with two peaks
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.

13. 2009 VO2max Distance Running Clinic
High
Medium
Low
Rest
Training Load
M T W Th F S S
Microcycle with two peaks
Training Load
High
Medium
Low
M T W Th F S S
Microcycle with two peaks
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.

14. 2009 VO2max Distance Running Clinic
High
Training Load
Medium
Low
Rest
M T W Th F S S
Microcycle with three peaks
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.

15. Building a Periodized Program
2008 VO2max Distance Running Clinic
2009 VO2max Distance Running Clinic
Building a Periodized Program
Step 1: Establish goals
Step 2: Identify how to train to reach goals
Step 3: List physiological variables (VO2max, LT, etc.)
Step 4: Ask yourself:
Theme of each cycle? (Aerobic capacity? VO2max? LT?)
How do I order training stimuli?
Step 5: Determine periods of emphasis or maintenance of each variable
Step 6: Choose length & objective of each mesocycle & microcycle
Step 7: Design individual workouts to match objective(s) of each microcycle
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.

16. 2009 VO2max Distance Running Clinic
Type of Training
Example of Workout HR
(% max)
Pace
Time of Year
Purposes
Aerobic Capacity (Endurance)
Easy running: min
70-75%
1.5 to 2 min/mile slower than 5K race pace
Base phase/ preseason & during entire training year as recovery days between harder workouts
Increase mitochondrial & capillary density
Increase aerobic enzyme activity
Increase blood volume
Improve running economy
Lactate Threshold
20-minute tempo LT pace
4 x 1 LT pace w/1 min rest
80-90%
20-25 sec/mile slower than 5K pace or sec/ mile slower than 10K pace
Late base phase/early competitive phase
Improve lactate threshold
Elevate intensity of running at which person begins to fatigue
Aerobic Power (VO2max)
Long intervals (3-5 min) w/1:<1 work:rest ratio
95-100%
~ 2-mile race pace
Early to mid-competitive phase
Improve VO2max
Increase stroke volume & cardiac output
Anaerobic Glycolysis
Short intervals (45-90 sec) w/1:2 work:rest ratio
N/A
Mile race pace or slightly faster
Mid- to late- competitive phase
Improve anaerobic endurance
Improve muscles’ ability to tolerate and buffer muscle acidosis
ATP-CP (Phosphagen) System
Very short intervals (5-15 sec) w/2-5 min rest
Close to top speed
Increase muscle power production
Recruit fast-twitch motor units
2009 VO2max Distance Running Clinic
©2009 Dr. Jason Karp. All rights reserved.

17. 2009 VO2max Distance Running Clinic
Mesocycle Training
Primary workout target
stimulating loads
Secondary workout target
stimulating/maintenance loads
Manipulation of volume/intensity
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.

18. 2009 VO2max Distance Running Clinic
Training Phases
Base Phase
Early Competitive Phase
Mid-Competitive Phase
Late-Competitive Phase
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.

19. 2009 VO2max Distance Running Clinic
Base Phase
Focus is on volume
Aerobic Capacity (Endurance)
primary purpose
Lactate Threshold
secondary purpose
Fartleks
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.

20. Early Competitive Phase
2008 VO2max Distance Running Clinic
2009 VO2max Distance Running Clinic
Early Competitive Phase
Lactate Threshold
primary purpose
Aerobic Capacity (Endurance)
secondary purpose
Aerobic Power (VO2max)
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.

21. Mid-Competitive Phase
2008 VO2max Distance Running Clinic
2009 VO2max Distance Running Clinic
Mid-Competitive Phase
Aerobic Power (VO2max)
primary purpose
Anaerobic Capacity (Glycolysis)
secondary purpose
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.

22. Late-Competitive Phase
2008 VO2max Distance Running Clinic
2009 VO2max Distance Running Clinic
Late-Competitive Phase
Focus is on intensity
Anaerobic Capacity (Glycolysis)
primary purpose
Racing
Anaerobic Power (Phosphagen System)
secondary purpose
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.

23. 2009 VO2max Distance Running Clinic
Base Phase
Mesocycle #1: Primary - Aerobic Capacity
Secondary – Lactate Threshold
Week 1: 35 miles
Week 2: 35 miles
Week 3: 23 miles
Mon Tues Wed Thurs Fri Sat Sun
4 miles
5 miles
LT Cruise
Intervals
- 2 mi warm-up
- 3x1 LT
pace w/1:00 rest
- 2 mi warm-down
6 miles
Rest
9 miles
LT Run
- 3 LTpace
2 miles
- 2x1 LT
- 1 mi warm-down
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.

24. 2009 VO2max Distance Running Clinic
Mesocycle #2: Primary - Aerobic Capacity
Secondary – Lactate Threshold
Week 4: 40 miles
Week 5: 40 miles
Week 6: 27 miles
Mon Tues Wed Thurs Fri Sat Sun
5 miles
6 miles
LT Cruise
Intervals
- 2 mi warm-up
- 4x1 LT
pace w/1:00 rest
- 2 mi warm-down
Rest
10 miles
LT Run
- 4 LT pace
3 miles
4 miles
- 3x1 LT
- 1 mi warm-down
7 miles
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.

25. 2009 VO2max Distance Running Clinic
Early Competitive Phase
Mesocycle #4: Primary – Lactate Threshold
Secondary – Aerobic Capacity
Week 10: 60 miles
Week 11: 60 miles
Week 12: 40 miles
  Mon Tues Wed Thurs Fri Sat Sun
am: 4 miles
pm: 6 miles
LT Cruise Intervals
- 2 mi warm-up
- LT
pace w/1:00 rest
- 2 mi warm-down
pm: 7 miles
10 miles
8 miles
Rest
LT/LSD
Combo
11 miles +
2 LT pace
- LT
LT Run
- 4 LT pace
14 miles
5 miles
- LT
- 1 mi warm-down
7 miles
10K RACE
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.

26. 2009 VO2max Distance Running Clinic
Mid-Competitive Phase
Mesocycle #10: Primary – VO2max
Secondary – Anaerobic Capacity (Glycolysis)
Week 28: 40 miles
Week 29: 40 miles
Week 30: 27 miles
  Mon Tues Wed Thurs Fri Sat Sun
5 miles + 5x100m strides
Intervals
- 2 mi warm-up
- 3K
race pace w/3:00 rec
- 2 mi warm-down
7 miles
6 miles + 5x100m strides
- 3K
race pace w/:45 rec
- 2 mi warm down
Rest
9 miles
- 3K race pace w/2:30 rec
6 miles -
mile race pace
w/2:00 rec
10 miles
3 miles + 5x100m strides
- mile
race pace w/2:00 rec
- 1 mi warm-down
5 miles
4 miles + 5x100m strides
3,000m RACE
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.

27. 2009 VO2max Distance Running Clinic
Late-Competitive Phase (Mile)
Mesocycle #6: Anaerobic Capacity (Glycolysis)
Week 16: 34 miles
Week 17: 24 miles
Week 18: 20 miles
  Mon Tues Wed Thurs Fri Sat Sun
Intervals
- 2 mi warm-up
- 2 sets of
800/400/200/
mile
race pace w/1:2
work:rest ratio
- 1 mi warm-down
5 miles + 5x100m strides
7 miles -
mile race pace
w/1:2 work:
rest ratio
8 miles
Rest
4 miles + 5x100m strides
2 miles +
5x100m strides
MILE RACE
3 miles + 5x100m strides
6 miles -
2 miles + 5x100m strides
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.

28. 2009 VO2max Distance Running Clinic
Late-Competitive Phase (Marathon)
2009 VO2max Distance Running Clinic
Mesocycle #6: Lactate Threshold/Marathon Pace/Taper
Week 27: 56 miles
Week 28: 40 miles
Week 29: 28 miles (+ marathon)
Mon Tues Wed Thurs Fri Sat Sun
7 miles
9 miles
Intervals
- 2 mi warm-up -
10K race pace
w/2:30 recovery
- 2 mi warm-down
8 miles
Rest
LT/LSD
Combo
8 miles + 4 LT
pace + 2 miles faster than LT pace
4 miles
8 goal
marathon pace
6 miles
5 miles
5 miles + 5
goal
marathon
pace
LT Cruise
- slightly faster than LT pace w/ :45 rest
MARATHON
RACE
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.

29. References & Recommended Readings
2008 VO2max Distance Running Clinic
2009 VO2max Distance Running Clinic
References & Recommended Readings
Baker, D., Wilson, G., and Carlyon, R. (1994). Periodization: The effect on strength of manipulating volume and intensity. Journal of Strength and Conditioning Research. 8(4):
Bompa, T.O. (1999). Periodization: Theory and Methodology of Training. Champaign, IL: Human Kinetics.
Fleck, S.J. (1999). Periodized strength training: A critical review. Journal of Strength and Conditioning Research. 13(1):82-89.
Herrick, A.B. and Stone, W.J. (1996). The effects of periodization versus progressive resistance exercise on upper and lower body strength in women. Journal of Strength and Conditioning Research. 10(2):72-76.
Kraemer, W.J., Ratamess, N., Fry, A.C., Triplett-McBride, T., Koziris, P., Bauer, J.A., Lynch, J.M., and Fleck, S.J. (2000). Influence of resistance training volume and periodization on physiological and performance adaptations in collegiate women tennis players. American Journal of Sports Medicine. 28(5):
O’Bryant, H.S., Byrd, R., and Stone, M.H. (1988). Cycle ergometer performance and maximum leg and hip strength adaptations to two different methods of weight training. Journal of Applied Sport Science Research. 2:27-30.
Plisk, S.S. and Stone, M.H. (2003). Periodization strategies. Strength and Conditioning Journal. 25(6):19-37.
Prestes, J., De Lima, C., Frollini, A.B., Donatto, F.F., and Conte, M. (2009). Comparison of linear and reverse linear periodization effects on maximal strength and body composition. Journal of Strength and Conditioning Research. 23(1):
Stone, M.H., O’Bryant, H., and Garhammer, J. (1981). A hypothetical model for strength training. (1981). Journal of Sports Medicine. 21:
Stowers, T., McMillian, J., Scala, D., Davis, V., Wilson, D., and Stone, M. (1983). The short-term effects of three different strength-power training methods. National Strength and Conditioning Association Journal. 5:24-27.
Willoughby, D.S. (1993). The effects of mesocycle-length weight training programs involving periodization: and partially equated volumes on upper and lower body strength. Journal of Strength and Conditioning Research. 7(1):2-8.
©2008 Dr. Jason Karp. All Rights Reserved.
©2009 Dr. Jason Karp. All rights reserved.