This is a general overview of periodization. The idea behind periodization is to train your body by generally increasing performance levels to get a peak performance at a set time. For many track and field athletes this specific time is set as a district or state meet. The program outlined below is a twelve week program designed for 400 m. runners and as a good rule of thumb, I try not to have them run over 1200m. a day. The program is broken down as follows:

• General preparation-4 weeks
• Specific preparation-3 weeks
• Competitive preparation-4 weeks
• Peak Week

The first phase of periodization is the general preparation phase. During this phase athletes seek to establish a foundation from which to build. General conditioning and proper running form should be focused on. I like to work my athletes' overall conditioning with fartleks-jogging the curves and running as fast as possible over the straights. I sometimes alternate between 100 and 200 m. over the course of the workout (in other words, I have the athletes sprint a combination of 100 and 200m.). Gradually build the intensity of the workout each week.

The second phase is the specific preparation. This is where the athlete begins to focus on their race distance and pace. I have my 400m. runners begin to run shorter distance at race pace-for instance 4x150m. at a pace for their 400m. goal. I also begin to incorporate speed work to try and train their top speed. It's a good idea to focus on one hard training day a week with race specific intervals. The other days I have my athletes train at a much higher speed and we try to use our regular season meets as another hard training day.

The third phase is the competitive phase. During this phase athletes increase their distance and pace to something closely resembling their race. Again, in the case of my 400m. runners I have them work at 300, 250, 200 and 150m. (though not on the same day). Again, focus on race pace and distance but be sure to allow yourself good recovery time (near full recovery).

In the second week of the phase I back my athletes off a bit and focus on race modeling and speed. Then I come back during the third week and hit them with a brief though intense workout again designed to model their race. We then back off the rest of the week to make sure they have good rest for the end of season meets.

In the last phase, my athletes focus on some brief speed work over short distances and again get good rest for their peak meet.

Just a few things to clarify-first of all I generally have my athletes work one hard day a week and try to plan their Thursday meets as another hard workout focusing on a particular aspect of their periodization plan. We also do a lot of speed work to try and raise the bar. We always train speed work first when athletes are fresh and I make sure they get good rest over the course of the workout. Early they get less time, but as the workouts become more race specific we work to try and build their lactic acid capacity by lengthening the distance though we give near full recovery (at times 9-10 minutes). Lastly, we try and train technical aspects of running nearly everyday and incorporate strength training twice a week to maximize their potential.

The workout plan outlined above has been successful in my track program and we have seen some consistency in having athletes run PR (personal records) at our late season meets. I hope it helps you as well. Good luck and run fast.