Reverse Periodisation for Spring Marathons: Speed-to-Endurance Block Structuring

The following guide is intended for experienced runners looking to build a training plan for the spring marathon season.

Firstly, of course, you have the dark winter factor. When you are training for a spring race in the cold months, the last thing you want to do is slog through long slow miles that leave you freezing in the wind. A reverse plan means you keep runs short and sharp kitted out in thermal running tights so that you not only stay warm on the road, but keep the legs fresh. That is a block that is better than anything else out there.

Secondly, naturally, there is the raw speed factor. When you are trying to build your top pace for a big race, the last thing you want to do is skip your fast track days that give you a high top gear. Working on your five mile pace first means you get dialled in early so that it not only makes you fast on the flat, but makes the slow miles feel much more easy. That is a plan that gets the job done right.

Will It Make me Faster

Next up, of course, you have the pacing factor. When you are heading out on the road for a fast run, the last thing you want to do is start too fast and burn out your legs before the real work begins. A proper turnkey training plan means you step out of the door with your pace dialled in mile by mile so that it not only builds your engine well, but keeps your body fresh. That is pacing that is better than anything else around.

Then, as you know, there is the indoor factor. When you are forced to run inside due to bad street ice, the last thing you want to do is guess your speed on a machine that lies to you about your stats. Using a treadmill foot pod means you get your true stats dialled in so that it not only tracks your fast work well, but gives you real confidence in your training data. That is a tool that is worth its weight in gold.

Further down the line, you have the safety factor. When you are running in the dark at night, the last thing you want to do is wear dull kit that makes it hard for cars to see you on the road. A bright reflective jacket means you hit the streets kitted out for the night so that it not only keeps you safe from cars, but blocks the cold wind from your chest. That is a jacket that is built for the winter.

How long before I see improvements

Now, of course, you have the time frame factor. When you are putting in the hard work week after week, the last thing you want to do is look for a quick fix that does not build deep strength in your legs. Sticking to this turnkey block means you give your body time to adapt so that it not only builds your top speed well, but sets a strong base for the long runs to come. That is a timeline that works for the long term.

Later in the block, you have the distance factor. When you are moving from fast runs to long spring miles, the last thing you want to do is add too much time on your feet that breaks your body down too fast. A smart shift in focus means you extend your weekend run dialled in at a slow pace so that it not only builds true stamina, but keeps your fast twitch muscles ready for race day. That is a shift that makes you a strong runner.

Finally, naturally, there is the race day kit factor. When you are standing on the start line in the spring air, the last thing you want to do is wear heavy gear that slows you down and makes you sweat too much. Planning your layers early means you step up to the line spec'd out for the race so that it not only keeps you cool, but lets you run free for the whole course. That is a kit setup that is built to win.

10 alternative training techniques

1. Hill Sprints When you are building raw leg strength on a steep grade, the last thing you want to do is run with bad form that hurts your knees. Doing hill sprints means you push your limits well so that it not only builds deep power in your legs, but makes flat running feel easy. That is a session that is tough but very good.
2. Fartlek Runs When you are mixing your pace on the local trails, the last thing you want to do is stick to a rigid time that takes the fun out. Doing fartlek runs means you play with speed freely so that it not only boosts your heart rate, but teaches your body to change gears fast. That is a session that is perfect for a runner.
3. Tempo Blocks When you are trying to hold a hard pace for time, the last thing you want to do is start too fast and fade at the very end. Doing tempo blocks means you lock into a tough groove so that it not only clears acid from your blood, but builds your mental grit well. That is a session that prepares you for race day.
4. Progression Runs When you are starting a run with cold muscles in winter, the last thing you want to do is push the pace before you are warmed up right. Doing progression runs means you start slow and finish fast so that it not only keeps you free from harm, but leaves you feeling strong at the end. That is a session that is smart for the winter.
5. Strides When you are finishing an easy run on a flat road, the last thing you want to do is stop cold and let your tired legs stiffen up. Doing strides means you add short bursts of speed so that it not only works on your form, but flushes out the junk in your tired legs. That is a session that is quick to get done.
6. Track Intervals When you are aiming for a split time on the track, the last thing you want to do is guess your pace and miss your exact target goal. Doing track intervals means you run a set loop so that it not only gives you clear data on your speed, but makes you a sharp runner. That is a session that is pure hard work today.
7. Recovery Jogs When you are tired from a hard week of fast work, the last thing you want to do is push the pace and ruin your rest day plan. Doing recovery jogs means you run very slow and easy so that it not only gets blood to your sore muscles, but gives your brain a nice break. That is a session that is key for your health.
8. Long Slow Distance When you are out on the road for hours at once, the last thing you want to do is run at a pace that burns all your fuel. Doing long slow distance means you keep your heart rate down so that it not only trains your fat engine, but gets your feet used to the road. That is a session that is the heart of training.
9. Cross Training When you are feeling beat up from pounding the hard pavement, the last thing you want to do is force another run that causes a bad stress injury. Doing cross training means you jump on a bike or swim so that it not only rests your leg joints, but keeps your lungs working hard all day. That is a session that keeps you in the game.
10. Treadmill Climbs When you are stuck indoors because the weather is too cold, the last thing you want to do is run flat miles that bore you to absolute tears. Doing treadmill climbs means you crank the steep incline up high so that it not only builds massive calf strength, but gives you a great sweat indoors. That is a session that makes the most of winter.

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