Marathon Periodization Planner

Marathon periodization is the systematic planning of training intensity distribution across a training block. The three dominant models — pyramidal (high volume of easy running with progressively less tempo and hard work), polarized (mostly easy and hard, minimizing moderate intensity), and threshold (heavy tempo emphasis) — produce different fitness-fatigue responses over time. This tool uses the Banister impulse-response model to simulate how each distribution builds chronic fitness (CTL), accumulates fatigue (ATL), and predicts race readiness (TSB) across a training cycle.

Frequently asked questions

What is the best training intensity distribution for marathon runners?

Research and elite practice favor a pyramidal distribution: approximately 75–80% easy running (Zone 1), 10–15% moderate/tempo (Zone 2), and 5–10% high intensity (Zone 3). Polarized training (80/5/15) also works well. Pure threshold-heavy approaches build fitness faster but accumulate fatigue aggressively and carry higher injury risk.

What is the Banister fitness-fatigue model?

The Banister model tracks two opposing effects of training: fitness (CTL, a 42-day exponential average of training stress) and fatigue (ATL, a 7-day average). Training Stress Balance (TSB = CTL − ATL) predicts readiness — slightly positive TSB on race day is ideal, meaning you have accumulated fitness and shed recent fatigue through a taper.

How long should a marathon taper be?

Most runners benefit from a 2–3 week taper with a 40–60% reduction in volume while maintaining intensity. The Banister model shows TSB rising during a taper as ATL drops faster than CTL. Peak readiness typically occurs 10–14 days after the last hard session.

Sources

  • Stöggl & Sperlich (2015). The training intensity distribution among well-trained and elite endurance athletes. Frontiers in Physiology.
  • Banister et al. (1975). A systems model of training for athletic performance. Australian Journal of Sports Medicine.
  • Seiler (2010). What is best practice for training intensity and duration distribution? International Journal of Sports Physiology and Performance.

Related glossary terms

  • Periodization
  • ATL (Acute Training Load)
  • CTL (Chronic Training Load)
  • TSB (Training Stress Balance)
  • Banister Model
  • Polarized Training
  • Pyramidal Training
  • TID (Training Intensity Distribution)