Strength/Economy First Periodization for Runners

By Rick Morris

There are many, many forms of periodization for runners. The various types of periodization schemes are limited only by your imagination and your understanding of the physiology of running. The vast majority of periodization schemes out there follow a similar formula of beginning with endurance base training and advancing from lower to higher intensity workouts. That kind of training makes sense because the goal of periodization is to reach your peak potential for a specific race or race season. However, there is another type of periodization plan for runners that I think might be a more efficient way to go. That periodization scheme is strength and economy first.

In a strength/economy first periodization scheme you begin by focusing on developing both your running strength, running economy and technique before you start concentrating on long distance endurance training. The advantage to this strength/economy first plan is that your muscles and joint will become stronger and more injury resistant so when you start to focus on longer training runs you are less apt to suffer from overuse injuries. Your stronger, more powerful muscles will also allow you to train at a higher level during the subsequent long runs, stamina workouts, lactate threshold training and longer high intensity interval training. The running economy you gain from technique drills and strength training will help you run easier and more injury free.

The length of your training cycle will vary depending upon the type of cycle and how often you wish to reach a training peak. Below is an example of a possible training sequence in a basic strength/economy first periodization scheme using a 12 week macro cycle. The workouts include form drills, basic strength training, running strength training, plyometrics, tempo runs, lactate threshold runs, speed/VO₂ max training and endurance runs.

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