Periodisation is a structured approach to training that systematically develops an athlete’s physiological adaptations over time. For ultrarunners, periodisation follows the principle of least to most specific, ensuring training progresses logically from general fitness development to race-specific preparation. This structured approach optimises performance while mitigating injury risk and training fatigue.
Periodisation in ultrarunning can differ slightly from shorter race training structures, particularly when working with experienced and elite athletes. In these cases, a fast block is often introduced at the end of the training cycle to refine speed and efficiency in preparation for shorter races.
Defining Training Blocks
Traditional training phases such as ‘foundation,’ ‘preparation,’ and ‘specialisation’ provide broad descriptions of training focus. However, for greater specificity, training blocks should be named according to the primary physiological adaptation they develop. The three essential training blocks for ultrarunners are VO2 Max Development, Lactate Threshold Improvement, and Endurance Training. By structuring training blocks around physiological adaptations, runners can ensure their programme follows a progressive and goal-oriented framework.
Constructing Effective Training Blocks
Each training block serves a distinct purpose in an ultrarunner’s development. It is crucial to recognise that least specific does not mean less important—each block plays a critical role in building peak performance. Training blocks typically last between four and twelve weeks, with eight weeks being the standard. The length of a training block depends on three main factors: the intensity of workouts, the relevance of physiological adaptation to race demands, and the rate at which an athlete adapts to training stimuli. Higher-intensity blocks, such as VO2 Max development, tend to be shorter, whereas lower-intensity endurance training blocks are longer.
A thorough understanding of race demands—including terrain, elevation, and climate—helps determine training priorities. Training intensities should be progressive rather than static, and programme design should work backwards from the goal race to ensure logical progression.
Given individual differences in fitness levels and experience, not all runners require the same training blocks. An athlete recovering from injury may need an initial base fitness phase before structured training begins, whereas an experienced ultrarunner may prioritise lactate threshold development.
Key Training Blocks and Their Role in Performance
VO2 Max Development
This block aims to increase an athlete’s ability to utilise oxygen efficiently. Although ultramarathons are run at submaximal intensities, raising VO2 Max expands physiological capacity, making race efforts more sustainable.
Key Training Considerations:
Shorter, high-intensity workouts (e.g., 3–5 minute intervals at ~90% max HR).
Hill repeats and short fartlek sessions.
Requires adequate recovery between sessions.
Lactate Threshold Improvement
This phase enhances the body’s ability to sustain effort before lactate accumulation leads to fatigue. Threshold training offers the greatest return on fitness gains, directly improving endurance performance.
Key Training Considerations:
Tempo runs (20–60 minutes at LT pace).
Cruise intervals (e.g., 3 x 10 minutes at LT pace, short recovery).
Progression runs for sustained adaptation.
Endurance Training
This block is the longest in duration and focuses on developing aerobic efficiency and fatigue resistance for prolonged events. The primary workouts include long runs ranging from two to six hours, depending on race demands, experience, and injury risk.
Key Training Considerations:
Long runs (2–6+ hours, depending on race demands). The length will depend on the athlete's experience and the rate of injury.
Steady-state runs (30 minutes–2 hours at moderate intensity).
Integration of race-specific preparations such as nutrition strategies and heat acclimatisation.
Applying Research-Based Periodisation Principles
The structure of training blocks is supported by well-established research in endurance physiology. Studies indicate that higher-intensity training results in faster adaptations but requires greater recovery, whereas lower-intensity, high-volume training leads to long-term endurance development [1]. Block periodisation has been found to be effective for endurance athletes, as it allows concentrated training on a single physiological adaptation while maintaining lower volumes of secondary training stimuli [2]. Research also supports polarised training models, where approximately 80% of training is at low intensity and 20% at high intensity, yielding superior performance outcomes compared to threshold-heavy approaches [3]. Individualised periodisation is essential, as research suggests that response to training load varies significantly among athletes, highlighting the need for flexible adaptation based on recovery and performance metrics [4].
Implementing Training Blocks in a Real-World Context
Training blocks should be adjusted dynamically based on the athlete’s response rather than following a rigid, one-size-fits-all structure. For an experienced ultrarunner aiming for peak performance, VO2 Max development should be prioritised early in training, followed by lactate threshold improvement, and concluding with a strong endurance block tailored to race-specific conditions. Athletes recovering from injury may require a progressive base fitness phase before structured VO2 Max or lactate threshold training. Those preparing for high-altitude races should focus on endurance and threshold adaptations while incorporating environmental conditioning.
Summary
Applying periodisation principles effectively ensures ultrarunners achieve optimal race-day performance while reducing injury risk. Training should follow a least to most specific progression, with block durations and structures tailored to individual needs and goals. Higher-intensity blocks should be shorter with more recovery, while lower-intensity blocks should be longer with less recovery. Research strongly supports block periodisation and polarised training models as effective methods for endurance performance enhancement.
A well-structured periodised plan enables ultrarunners to develop their physiological attributes systematically, maximising performance potential and ensuring they arrive at the start line in peak condition.
REFERENCES
1. Seiler, S. and E. Tønnessen, Intervals, Thresholds, and Long Slow Distance: the Role of Intensity and Duration in Endurance Training. SPORTSCIENCE · sportsci.org, 2009. 13: p. 32-53.
2. Issurin, V.B., New horizons for the methodology and physiology of training periodization. Sports Med, 2010. 40(3): p. 189-206.
3. Stöggl, T.L. and B. Sperlich, The training intensity distribution among well-trained and elite endurance athletes. Front Physiol, 2015. 6: p. 295.
4. Mujika, I., A.P. Sharma, and T. Stellingwerff, Contemporary Periodization of Altitude Training for Elite Endurance Athletes: A Narrative Review. Sports Medicine, 2019. 49(11): p. 1651-1669.
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