(And How to Fix It)

If you’ve ever Googled “marathon training plan” or grabbed the first 5K program you found online, you’re not alone. Most new runners (and even a lot of experienced ones) start out this way. But here’s the truth: a one-size-fits-all training schedule rarely works the way you think it will.

Why? Because training isn’t just about miles and workouts—it’s about timing, progression, and building the right fitness at the right moment. This is where the concept of periodization comes in.

What Is Periodization, Anyway?

Think of your training like building a house. You wouldn’t start with the roof—you’d start with the foundation, then frame it out, then finish with the details. Periodization works the same way:

• You focus on different aspects of fitness (endurance, speed, strength, recovery) in specific phases.
• Each block builds on the last, so by the time you toe the line at your race, you’re ready to peak.

Traditionally, this means starting with high volume/easy running and gradually layering in more intensity closer to race day. But here’s the catch—that model isn’t perfect for everyone or every race.

Traditional vs. Reverse Periodization

• Traditional Periodization: Start with lots of easy miles → end with faster, harder workouts. Works best for long races like marathons and ultras.
• Reverse Periodization: Start with faster, high-intensity work → build endurance later. Great for shorter, speedier races like 5Ks.

The point isn’t that one is “better” than the other—it’s that the right structure depends on you and your race goals.

Where Many Runners Go Wrong

Here’s what I see a lot: runners put in endless easy miles, week after week, thinking more volume automatically equals better results. Or, on the flip side, they hammer every run too hard, too often, and wonder why they’re injured or burned out.

Both approaches miss the mark. Too much volume without intensity = limited progress. Too much intensity without a base = injury risk.

The Coach’s Role

Here’s the good news: you don’t have to figure this out alone. It’s the coach’s job to:

• Understand your race goals and current fitness.
• Build a program that makes sense for your body, schedule, and strengths/weaknesses.
• Track your progression using both data (paces, heart rate, mileage) and feedback (how you feel, recovery, mental state).
• Adjust the plan when life happens—because it always does.

A smart training plan isn’t static. It’s alive. It shifts as you grow stronger and as your body tells us what’s working (and what isn’t).

What This Means for You

If you’re a new or average runner, don’t stress about pyramids, blocks, or fancy terminology. What matters most is this:

• Your training should be structured, progressive, and personalized.
• The right mix of volume and intensity depends on your race, your background, and your unique physiology.
• Having someone in your corner who can analyze the data and listen to your feedback can make the difference between finishing strong or falling short.

Final Thought

The perfect training plan isn’t something you download—it’s something that’s built for you and with you. The science of periodization gives us the framework, but your body writes the story. My job as a coach is to read that story, make the right adjustments, and guide you toward becoming the strongest version of yourself—one mile at a time.

If you’re a beginner or just need extra support with your training, I now offer Beginner 1:1 Personal Coaching. You can learn more here: Beginner Run Personal Coaching.

Maybe you’ve been following a training plan you printed online, or you’re not currently working with a coach. I also offer a one-time Runner’s Reset Call—a chance to get back on track, review your current schedule, and get personalized feedback from a coach’s perspective. You can check it out here: Runner’s Reset Call.

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Always in your corner,

Coach Misty