The Importance of Periodisation Training in Athletic Performance
Training for peak performance requires more than just hard work—it demands strategy, structure, and precise timing. One of the most effective methods for achieving optimal results is periodisation training, a structured approach that gradually develops an athlete’s fitness in phases to maximize performance while minimizing injury and fatigue.
The Pyramid Model
Renowned coach Arthur Lydiard pioneered a highly effective pyramid-based periodisation model, which has since been widely adopted by endurance athletes. The foundation of this approach is built on aerobic conditioning, gradually advancing through phases of strength, anaerobic capacity, and speed development. Each phase is carefully structured, ensuring that the athlete builds endurance first before refining power and race-specific speed.
The key principle of this model is progressive development. Early training phases focus on higher volume and lower intensity, allowing the body to develop a strong aerobic base. As training progresses, the volume decreases while intensity increases, culminating in a peak performance state on race day. Each phase must be executed in the correct sequence to maximize results.
Why Periodisation Training is Essential
Optimised Performance Timing
Periodisation ensures that training phases align so that the athlete peaks at the right moment—whether for a competition, race, or key event. Training without a structured plan can lead to suboptimal performance when it matters most.Progressive Overload & Adaptation
By gradually increasing training intensity and specificity, the body adapts efficiently, enhancing both endurance and speed. This structured approach prevents stagnation and allows for continuous improvement.Prevention of Overtraining & Injury
One of the biggest challenges in athletic training is balancing workload and recovery. Periodisation strategically integrates rest and varying intensities to prevent burnout and reduce the risk of injury.Efficiency in Training
Every phase of training has a clear purpose, eliminating wasted effort and ensuring that each session builds towards the ultimate goal. This targeted approach improves overall training effectiveness.Strategic Energy Management
Developing an aerobic base first ensures that an athlete builds endurance while preserving energy for peak performance. Transitioning to anaerobic and speed phases at the right time enhances race-day readiness without premature fatigue.
The Power of Timing in Training
Timing is everything when it comes to athletic success. A poorly scheduled workout can have the opposite effect of what is intended, potentially leading to exhaustion rather than progress. Training must be planned, structured, and executed with precision to align with competition goals.
As Arthur Lydiard wisely stated:
“It’s not the best athlete who wins the championships, but the best prepared.”
As a Lydiard running coach, I personally follow this periodised training model to ensure my athletes achieve the best results. By structuring training effectively, I ensure they reach their peak performance when it matters most, maximising their chances of success on race day.
