Periodization

Base | Build the Bones

In the Base Phase, we’re focused on building aerobic endurance and laying down the framework that everything else will stand on. Think: lower intensity, conversational pace runs, and showing up with consistency. We’re strengthening your cardiovascular system, refining your form, and getting your body used to moving with intention and rhythm. It might feel slow or “easy,” but this part is essential—it sets the tone for what’s to come. Patience here pays off later.

Build | Turn Up The Heat

Now that the groundwork is in place, we start to add a bit more fire. In the Build Phase, you’ll see gradual increases in volume and intensity. We may start to layer in tempos, intervals, and hill work to improve strength, endurance, and speed. The aim here is to gently stretch your edge—to increase your lactate threshold, boost VO₂ max, and prep your legs (and mind) for harder efforts. This phase is about progress, not perfection—lean into the challenge while staying grounded in your why.

Peak | Dial It In

This is the sharpened edge of your training cycle. You’ve put in the work, and now we’re getting specific. In the Peak Phase, the volume is high, long runs peak, and workouts begin to reflect your race pace and goals more directly. You’ll train your body (and your nervous system) to feel your race pace and move with efficiency and confidence. This is where we fine-tune, not overhaul. Recovery becomes just as important as effort. Trust your training, your body, stay present, and let it come together.

Taper | Reel Back to Launch Forward

  • Taper can make or break your race day. This 2–3 week window before your event is all about letting your body absorb the work you’ve done. Volume comes down, but intensity stays sharp—you’ll still move at race pace, but with less overall load. You’re giving your body time to replenish, recover, and restore. This phase can feel weird (and like you’re not doing “enough”), but it’s essential. You’re not losing fitness—you’re locking it in.

  • Taper Tantrums are normal, especially when in conversation with your cycle; whether you’re via positiva/negativa, and cycle phase dependent.

Race | Trust, Presence, Power

This is your moment. Race Day is less about proving and more about allowing. Allow your body to do what you’ve trained it to do. Trust her/him/them. Trust the process/journey, trust yourself, and stay present. From how you fuel and pace to how you talk to yourself when it gets tough—you’ve got tools now. Lean into your breath, anchor into your intention, and remember: you can do hard things, challenging things with ease. Let it be sacred. Let it be gritty. Let it be yours. Your race, your pace.

Return | Recalibrate with Intention

Once you've honored your recovery, the next step is easing back in—not jumping right into intensity. The Return Phase is all about reconnecting to your body, your rhythm, and your “why.” This is where we reintroduce movement gradually and with intention, checking in with how you’re feeling mentally and physically. The goal isn’t to chase performance, but to reignite your spark and rebuild sustainable momentum. We use this phase to prevent burnout, avoid injury, and realign with joy and purpose before heading into another cycle.

Recovery | Integrate & Celebrate

  • After your race or a major milestone, it’s time to slow down and restore. This phase is just as important as training. It’s where growth gets integrated and your body gets the deep recovery it needs. Think gentle movement—walks, recovery runs, yoga, swimming—and prioritize sleep, nourishment, and rest. This is also a time for reflection: What worked? What felt good? What do you want to carry forward? We rest to rebuild. And you’ll return even stronger.

  • It takes approximately half the distance in days to fully recover. For example, a full marathon is 26.2 miles, so a full recovery is 13 days. If you are racing back to back, there’s aligned body-led strategy for racing + recovery that can be made with distances in mind.